No one struggling through their first bout of lower back pain thinks it’s the start of a long-lasting or serious problem. But without treatment, your risk may be higher than you realize.

Four in 10 patients have recurrent lower back pain within a year. For one in five, their first bout turns into a chronic pain condition. As a result, lower back pain is the top cause of disability.

Skilled pain management specialist John East, DO, and our team at Addison Pain + Regenerative Medicine in Addison, Texas, have helped many patients overcome acute and chronic lower back pain.

Our team offers an unprecedented array of safe nonsurgical treatments, allowing us to personalize your care and support your ability to lead an active lifestyle, even when standard medical care fails. Here’s a rundown of the treatments we offer.

Interventional pain management

Interventional techniques are highly specialized to target the nerves causing your pain. Nerves may directly cause your pain because they’re pinched and/or inflamed. Or they may indirectly cause the problem by carrying nerve signals carrying pain messages to your brain.

When we perform any treatment targeting a specific nerve or tissue, we use real-time imaging to see the structures and guide the procedure.

The following are six examples of interventional treatments:

1. Nerve blocks

A nerve block is an injection of a local anesthetic that stops a specific nerve from transmitting pain signals. We can use this treatment on most nerves associated with lower back pain.

2. Epidural steroid injection

The epidural space lies between the spinal cord and vertebrae that make up your spine. After injecting a steroid medication (usually together with a local anesthetic) into this space, the medicines flow around nerve roots, relieving lower back pain by reducing nerve inflammation.

3. Facet joint injection

Injecting an anesthetic and steroid into the facet joint eases the pain of spinal arthritis.

4. Radiofrequency ablation

Radiofrequency ablation (RFA) is similar to getting an injection but without the medication. We use a needle-like device that sends radiofrequency energy into a precisely targeted nerve. The energy creates a wound that stops pain signals, potentially easing pain for six to 12 months or longer.

5. Sacroiliac joint injection

The sacroiliac (SI) joints connect your sacrum (a triangular-shaped bone at the bottom of your spine) to your right and left hip bones.

Unlike other joints in your body, the SI joints don’t support movement. Instead, their job is to provide stability and absorb shock as you move.

When one or both SI joints become inflamed (sacroiliitis), you feel the pain in your lower back. We ease the swelling and pain with an injection that sends a local anesthetic and anti-inflammatory steroids into the joint.

6. Lumbar disc injection

When a condition in the intervertebral discs, causes your lower back pain, we inject pain-soothing steroids.

This list includes many treatments, but it’s not comprehensive. Call Addison Pain + Regenerative Medicine or book an appointment online today to learn more and get relief for your lower back pain.

Disc herniations are one of the most common causes of neck and back pain, affecting millions of people every year.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management expert, Dr. John East, provides comprehensive care for all types of pain conditions, including those that originate from a disc herniation.

In this month’s blog, we talk about this common spine injury and its causes, symptoms, and treatments.

About disc herniations

Disc herniations, also called slipped or bulging discs, are injuries to the intervertebral discs that separate the bones in your spine. These pillow-like discs cushion your bones, act as shock absorbers, and assist with spinal movement — allowing you to bend and twist your back with ease.

Having a herniated disc means the jelly-like center (nucleus) of your disc has pushed through a crack in the tough exterior (annulus). The herniation of the nucleus causes inflammation of the disc that may then irritate or pinch your spinal cord or a spinal nerve, resulting in painful sensations.

Causes of disc herniations

You can injure a disc during a traumatic accident like a bad fall or car crash. However, most herniated discs occur because of disc degeneration from aging.

Blood flow to your intervertebral discs is limited and they lose moisture and shrink over time. Age-related changes make your discs more susceptible to tears and herniations, even when engaging in normal activities like bending and lifting a grocery bag off the floor.

Symptoms of disc herniations

Disc herniations can occur in any part of your spine — neck, mid-back, or lower back — but they mostly affect your neck and lower back. The location of your herniated disc, along with the severity of your injury, determines your symptoms.

You can have a herniated disc and have no problems or pain, or only experience dull, achy neck or low back pain. But if the displaced disk irritates a nerve, you may have pain that radiates into your arm or leg.

Herniated discs are also a common cause of sciatica, a nerve pain condition that causes pain that travels along your sciatic nerve down the back of your leg.

Treatments for disc herniations

Like disc herniation symptoms, treatment for the injury varies and depends on the location, severity of your symptoms, and damage to your disc. In many cases, your disc may heal on its own and only require short-term over-the-counter (OTC) pain medication.

Some patients may require more specialty care such as physical therapy or chiropractic care. For our patients who fail to get relief from their symptoms with conservative interventions, we may recommend platelet-rich plasma (PRP) injections or interventional pain management treatments like an epidural injection.

Neck and lower back pain affects everyone differently, even when the cause is the same. No single treatment for disc herniation works for all, and it can take time to find the right method or methods to help you get relief.

At Addison Pain + Regenerative Medicine, we’re all about giving our patients freedom from pain. If you have neck, back, arm, or leg pain from a disc herniation, we can find the solution you need to get relief from your discomfort. Call our office today at 972-380-0000 or use the book online button to schedule an appointment anytime.

Osteoarthritis most often affects the joints you rely on most — your knees, hips, and hands. Continued use of these joints worsens the underlying cause of your joint pain, the wearing away of the cartilage meant to cushion your joints.

When your joint pain and damage get too bad, you may need joint replacement surgery. Taking steps to better manage your osteoarthritis during the early stages of the progressive disease may prevent or delay your need for surgery.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management expert, Dr. John East, specializes in finding solutions for chronic pain conditions when other treatments fail.

Here, we share some of the proven methods that can help you manage your osteoarthritis.

Move your joints

When you’re in pain, the last thing you want to do is move. But inactivity may worsen your pain and your joint condition. Lack of activity causes your joints to stiffen, making it harder to move.

Inactivity also leads to loss of muscle mass and strength, placing more stress and strain on other body parts, like the bones, ligaments, and tendons that make up your joint. The additional workload placed on your joint contributes to the breakdown of cartilage, starting and accelerating the degenerative changes that lead to osteoarthritis.

Exercise can help manage your osteoarthritis, but you want to choose joint-friendly activities like walking, biking, and swimming. We can help you find an exercise routine that works for you or refer you to a physical therapist for a personalized program.

Get to a healthy weight

Osteoarthritis tends to affect large weight-bearing joints like your hips and knees. The more weight these body parts carry, the greater the stress.

The force of weight on your knee when walking is about two to three times your body weight. So, if you weigh 150 pounds, it feels like 300 to 450 pounds to your knees. Excess body weight increases the load-bearing on the joints that support your weight during movement.

Getting to and maintaining a healthy weight can help you manage your osteoarthritis. Exercising regularly and eating a balanced diet can help you get to and stay at your healthy weight.

Joint injections

At Addison Pain + Regenerative Medicine, we find solutions for your pain when other treatments fail. Exercise and weight management are essential for your joint health but aren’t always enough.

We offer joint injections to reduce your pain. Platelet-rich plasma (PRP) and bone marrow aspirate (BMA) injections are our most popular treatments. These injections contain healing properties that reduce your inflammation and may potentially repair some of your joint damage.

We also offer hyaluronic acid (HA) injections to lubricate your joint and corticosteroid injections to reduce your pain and inflammation.

Managing your osteoarthritis sooner rather than later may delay the progression of the disease and your need for surgical intervention. Let us help you get control over your joint pain. Call our office today at 972-380-0000 or use the book online button to schedule an appointment anytime.

When you’re in the midst of a migraine attack, all you want to do is lie down in a dark, quiet room until the pain goes away. But if you have several migraine headaches a week, escaping to your safe place isn’t always feasible.

Migraine treatments have made major advancements in recent years, working better and causing fewer side effects than previous treatments. Botox® injections are helping many people with chronic migraines find relief from their pain so it no longer interferes with their lives.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management expert, Dr. John East, provides the most up-to-date treatments for migraine sufferers, including Botox injections for those battling debilitating chronic migraines.

In this month’s blog, we want to talk about Botox and how it can help your battle against migraines.

About Botox

Botox is best known for erasing facial lines and wrinkles, but the injection also treats medical conditions like chronic migraines.

Botox is a neurotoxin that temporarily blocks nerve endings from receiving the messages they need to function properly. It’s most often used to reduce muscle contractions, but Botox also stops nerves that transmit pain messages to your brain.

How Botox works

Migraines are a neurological condition — any disorder that affects the structure or function of your nervous system (brain, spinal cord, or nerves).

Researchers are still investigating the cascade of events that cause migraines, but theorize that nerve fibers in the membrane that protects your brain and spinal cord are the source of the head pain. When activated, these nerve fibers release neurotransmitters and molecules that send pain signals to your brain.

Botox blocks the nerve fibers, preventing the release of the neurotransmitters and molecules responsible for your pain. The injection also stops muscle contractions that may contribute to your pain.

Botox for migraines

Botox injections are a newer treatment option for migraines, and it’s primarily used to treat chronic migraines — 15 or more migraine headaches a month. Botox is a preventive treatment for migraines, reducing the severity and frequency of your headache pain.

We inject the medication into the muscles around your face, head, and neck. You may need more than 30 injections, but the process is quick and relatively painless.

Though results vary, Botox injections may cut monthly headache days in half. So, chronic migraine sufferers may have fewer than eight headache days in a month.

Botox only temporarily blocks the pain signals, so we repeat the injections every 3-4 months to get the best results. Though some people notice improvements in their pain after the first set of injections, it’s not unusual to need multiple treatments before getting relief.

Botox is a game-changer for people with debilitating migraines. If your migraines are affecting your quality of life, we can help. Call our office today at 972-380-0000 or use the book online button to schedule an appointment anytime.

Most of the time, you can easily identify the cause of your pain. Like the excruciating pain you feel when you stub your toe on the leg of the kitchen table. Or the burning sensation when you pick up a hot pan without a pot holder.

Knowing the source of your pain determines the treatment. But not all types of pain have an obvious cause, making it harder to treat and get relief.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management specialist, Dr. John East, has built a reputation for providing relief from pain where other treatments fail. We do this by using various tools to help us find the source of your pain, like nerve block procedures.

In this month’s blog, we want to explain what a nerve block can tell us about your pain.

Pain 101

Pain is a sensory signal that provides information to your brain about your body and your immediate surroundings. Your brain interprets the information, decides what to do, and relays the information back to your body to react.

All of this happens in fractions of a second and is meant to protect your body from harm.

But not all pain feels the same and not everyone feels pain the same way, especially if you suffer from chronic pain. The sensations you feel depend on how your brain interprets the pain signal.

Though we’re still trying to understand the cause of chronic pain, researchers theorize that the ongoing discomfort occurs because the brain is more sensitive to pain, overreacting to the nerve signal.

Finding the nerve triggering your pain may help us better manage it, which is where nerve blocks come in.

About a nerve block

A nerve block involves injecting an anesthetic near a nerve we suspect is causing your pain. The medication blocks the nerve from sending signals to your brain to get the desired result, usually a reduction in pain sensation.

We perform many types of nerve block procedures to treat different types of pain conditions, such as:

• Epidural injections for back pain
• Facet joint injections for back and neck pain
• Selective nerve root blocks that target specific nerves in your spine
• Occipital nerve blocks to treat occipital headaches and chronic migraines
• Interdigital nerve blocks for Morton’s neuralgia (foot pain condition)

We may include a corticosteroid with the anesthetic to reduce nerve inflammation and help heal the damage.

What a nerve block tells us

Pain relief is one of the reasons we do nerve block procedures. It provides quick results, but the pain relief is temporary.

We primarily do nerve blocks to confirm or rule out the source of your pain. If you get immediate relief from your pain, then we know we found the source of your discomfort. We can then proceed with long-term solutions like radiofrequency nerve ablation.

If you don’t get relief from your pain following a nerve block, then we know we need to do more diagnostic testing to better understand the cause of your pain. A nerve block is a diagnostic and therapeutic treatment for pain.

If your pain is taking over your life and nothing helps, we can find the solution you’re looking for. Call our office today at 972-380-0000 or use the book online button to schedule an appointment.

Back pain can make simple things like getting out of bed in the morning or getting dressed impossible. Figuring out what you can do to stop the pain is top priority. But what about the things you should stop doing?

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management specialist, Dr. John East, takes a comprehensive and personalized approach to back pain. Back pain affects everyone differently, so there’s no universal answer to relief.

If you want less back pain, we suggest stop doing the following things:

Taking it easy

When your back hurts so bad you can’t get out of bed, you may just stay put. But bed rest is the worst thing you can do. Taking it easy causes the muscles in your back to stiffen, worsening your pain.

Unless otherwise directed, get out of bed, move around, and stretch your back muscles so they don’t tighten and exacerbate your back pain.

Sleeping on your stomach

How you sleep can improve or worsen your back pain. Sleeping on your stomach flattens the natural curve of your spine, putting more pressure on your back and spinal joints and intensifying low back pain.

For less back pain, sleep on your side and put a pillow between your legs to relieve pressure on your spinal joints. If you can only sleep on your stomach, put a pillow under the lower part of your stomach and hips to minimize back strain.

Sitting for long periods

Like bed rest, sitting for long periods causes your muscles and joints to stiffen, making your pain worse. Get up, stretch, and walk around a little every hour to keep your muscles and joints loose and limber.

When sitting, watch your posture. Sit up straight and keep your feet flat on the floor. Use a chair that provides good lumbar support. Good posture keeps your body in alignment, preventing too much stress and strain on any one part, especially your lower back.

Lifting heavy things

Lifting items that are too heavy is a common cause of back pain. If you want less back pain, don’t do this. It might sound like common sense, but you may feel the need to test your limits.

Lifting something that’s too heavy when you have back pain may aggravate an underlying injury and prolong your recovery.

Not exercising

People who are less active are more likely to have back pain. Don’t let your past mistakes keep you from getting relief.

Regular exercise strengthens the muscles that support your back, reducing excess stress and strain on your spinal and supportive tissues. It also improves circulation to your joints and discs, supporting the healing process.

You should talk to your doctor or consult a physical therapist before starting an exercise program for your back pain to get a plan that fits your needs and goals.

We know how back pain disrupts daily life. If your current plan isn’t working, we can help. Call our office today at 972-380-0000 or use the book online button to schedule an appointment.

Most people experience back pain at some point in their lifetime. Some develop the pain condition from an acute injury or spinal abnormality like scoliosis. However, many people develop back pain from poor posture.

How you carry your body when you sit or stand affects the distribution of your body weight. When your body is in the correct position (good posture), your weight is equally distributed, eliminating excess stress on any one part of your body.

If you slouch, keep your head bent in a forward position, or tilt your hips and pelvis forward when you stand, your weight distribution is uneven, causing too much stress on a single part of your body. If you have back or neck pain, fixing your posture may eliminate your discomfort.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management specialist, Dr. John East, wants to talk to you about your posture and how improving it can help you get long-term pain relief.

About posture

Posture refers to how you hold your body when you’re sitting or standing.

Good posture relies a lot on the natural curves of your spine. Your spine curves in at your neck, out in your midback, and back in at your lower spine. The natural curve of your spine ensures equal distribution of weight throughout your body.

Good posture when standing means your back is straight, your head and chin are up, your shoulders are relaxed, and your tummy is in.

When sitting, keep your upper body straight with a chair that provides good lumbar support, knees bent with a three-finger gap between the edge of your chair and the back of your knee, and feet firmly on the ground.

Bad posture and back pain

Bad posture develops from poor habits — you slouch your shoulders when you stand or walk, you sit in chairs that don’t provide back support, and you keep your head bent down when you’re looking at your computer screen. These habits lead to back and neck pain.

Does your low back ache at the end of the day? Are you having neck pain and headaches after spending long periods of time working at your computer? Your symptoms are probably related to your posture.

Over time, your poor posture affects your spine support and the muscle strength in your back, wears down your joints, and speeds up age-related degenerative spine changes that lead to chronic pain.

Fixing your posture to eliminate back pain

Poor posture can lead to chronic back pain, but improving your posture now can improve your current aches and pains and prevent long-term problems.

Fixing your posture takes effort. You’ve developed poor habits that affect your posture and must make deliberate efforts to correct them.

When standing or walking, pay attention to how you hold your body, making sure your head is up and your shoulders back. You also need to create a more ergonomic work environment that enhances comfort, efficiency, and safety. Get an adjustable chair with lumbar support and raise your computer screen so it’s at eye level.

Stretching and strengthening the muscles that support your back also improves your posture. Throughout the day, take mini breaks to stretch your neck, shoulders, and lower back. We can provide simple exercises for you to do while you sit at your desk.

Yoga and Pilates are great for stretching and strengthening these muscles too. We also recommend 30 minutes of aerobic exercise (walking, swimming, or biking) five days a week to improve your overall body strength and conditioning.

If you want to fix your posture but you’re not sure where to start, let us help. We can evaluate your back and neck, review your daily routine, and provide a posture therapy plan just for you.

Call our office today at 972-380-0000 or use the book online button to schedule an appointment.

Your spine keeps you upright, helps you walk, and allows you to twist and bend your upper body. It also protects your spinal cord.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management specialist, Dr. John East, treats spine conditions like back pain, disc herniation, and degenerative disc disease (DDD) that cause chronic pain.

You use your spine every day and keeping it strong and healthy may prevent problems. Here’s a list of 25 tips for a stronger spine.

1. Workout your core

Your abdominal muscles, or core, support your spine and upper body weight. Add exercises like crunches and planks to strengthen your core and improve spine support.

2. Strengthen your back and buttocks

Strengthening your back muscles and buttocks also improves support for your spine, protecting it from injury.

3. Stretch your spine

Stretching your spine improves flexibility and movement, reducing your risk of injury. Side bends, the cat stretch, and seated lower back rotational stretches are good stretching exercises for your spine.

4. Take breaks from sitting

Sitting for long periods stresses your spine. Get up and stretch or walk around every hour to keep your spine strong.

5. Improve your workstation

If you work at a desk all day, make sure it’s ergonomically correct. Get an adjustable chair with lower back support and armrests so you can keep your feet firmly on the floor and your eyes looking straight ahead.

6. Stand more

Standing keeps your spine in a neutral position. Consider investing in a standing desk.

7. Stay active

Regular aerobic exercise increases circulation, improving the delivery of oxygen and nutrients to the components that make up your spine.

8. Lift with care

When lifting a heavy object, keep your back straight and bend at your knees. Then, use your leg muscles to lift your body and the object.

9. Know your lifting limits

Know your limits and avoid lifting objects that are too heavy.

10. Maintain a healthy weight

Carrying excess body weight adds more stress to your spine. Keep your spine strong by maintaining a healthy weight.

11. Mind your posture

Good posture helps maintain your spine’s natural curve. Keep your back straight, head up, shoulders relaxed, and abdominal muscles tight.

12. Try yoga

Yoga strengthens and stretches your spine and is a good exercise for a stronger backbone.

13. Exercise in the water

Exercising in the water reduces stress on your spine while strengthening the supportive muscles.

14. Eat more fruits and vegetables

Fruits and vegetables protect your body from oxidative stress and may help reduce inflammation that leads to various pain conditions.

15. Get enough calcium and vitamin D

Calcium and vitamin D are essential nutrients for bone health and strength.

Getting an adequate supply from food or supplements supports your spine strength.

16. Go for a walk

Walking is a good low-impact workout for your spine, keeping your body upright and mobile.

17. Invest in a good mattress

Sleeping on a firm mattress keeps your spine in a neutral position while it recovers from the day.

18. Use pillows for extra support

Pillows also keep your spine in a neutral position. Side sleepers should put a pillow between their knees and back sleepers should place a pillow under their knees.

19. Wear supportive shoes

Wear shoes that fit well and have a low heel to improve spine alignment and stability. If you walk on hard surfaces (concrete), wear shoes with shock absorption to protect your spinal discs and joints.

20. Meditate

People with higher stress levels are more likely to experience back pain. Finding healthy ways to manage stress like meditation, reduces stress, boosts your mood, and benefits your spine.

21. Get a massage

Massage therapy relieves muscle tightness and tension that may affect your spine health.

22. Don’t smoke

Nicotine constricts blood vessels, reducing blood flow throughout your body. Lack of oxygen-rich blood may speed up spinal degeneration.

23. Use a back brace

A back brace supports your spine when recovering from a back injury.

24. Limit overuse

Poor posture and repetitive heavy lifting may lead to overuse injuries that weaken your spine. Limit activities that overuse your spine so it remains strong.

25. Seek expert advice

Back pain is common and may improve with at-home care, but it’s okay to get help for your pain. If you have severe or chronic back pain, we can help you get relief and a stronger spine.

Call our office today at 972-380-0000 or use the book online button to schedule an appointment.

Nearly 80% of people have lower back pain at some point in life. Most people get better, but not everyone. Though you can’t prevent all causes of back pain, taking steps to strengthen your lower back may reduce your risk of pain and improve your quality of life

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management specialist, Dr. John East, takes a proactive approach to pain, offering treatment plans that include therapies like strengthening exercises that lead to long-term relief.

Here, we want to share with you the best workouts for a strong lower back.

Bird dog exercise

The bird dog exercise works out many of the muscles that support your lower back, including your abdominal muscles, hips, and back. This exercise requires you to get on your hands and knees, so you’ll need a mat or cushioned surface to do it.

With your knees under your hips and your hands under your shoulders, raise your right arm and left leg until both are parallel to the floor and hold for a few seconds. Return to the starting position and raise your left arm and right leg. Repeat the exercise eight times on each side and aim for at least three sets.

Back press

The back press strengthens your thighs and trunk. All you need is a sturdy wall to lean against for this exercise.

Plant your feet about a foot away from the wall. Lean back slowly until your back rests against the wall. Press the lower part of your back into the wall using your abdominal muscles. Slide your back down the wall until your knees are slightly bent and hold for six seconds.

Return to the starting position and repeat 10 times. As your strength improves, hold the position longer, aiming for up to a minute.

Lower back bridge

Bridges are another great exercise for your core muscles. Strong core muscles mean less stress on your lower back.

For this exercise, lie on your back on a mat or cushioned floor with your knees bent. Planting your feet and shoulders firmly on the floor, raise your butt off the floor while keeping your spine straight. Pull your belly button in so you’re engaging your abdominal muscles and hold for 20 seconds.

Beginner plank

Planks are an intense all-body workout. If you’re new to planks, we recommend starting with the beginner plank.

Lying face down on a mat, push up so your hands are under your shoulders, keeping your back and hips straight while looking down at the ground. You can stay on your knees or straighten your legs so you’re balancing on your toes. Hold for 20-30 seconds. As your strength improves, try to lengthen your plank hold.

The key to planks is keeping your spine straight, engaging your core muscles.

Lower back rotational stretch

Stretching your lower back feels good and is good for your back. Lying on your back with your knees bent up towards the ceiling, slowly roll your knees to the right, keeping your shoulders firmly planted on the floor. Hold the stretch for 10 seconds and return to the starting position. Repeat on the left side. Stretch each side twice.

Protecting your back is one of the best ways to prevent and treat lower back pain. If you have pain and nothing you do is providing relief, it’s time to call Addison Pain + Regenerative Medicine. We can create a plan that works.

Call our office today at 972-380-0000 or use the book online button to schedule an appointment.

When your joints are swollen and achy, exercise is the last thing on your mind. But working out is one of the best things you can do to relieve your arthritis symptoms.

At Addison Pain + Regenerative Medicine in Addison, Texas, our pain management expert Dr. John East believes in the power of movement when it comes to pain control. It may sound counterintuitive, but you can still work out if you have arthritis.

Read on to learn more.

Working out with arthritis

Arthritis affects people of all ages and is one of the most common causes of disability in adults in the United States. Arthritis is when your joints are inflamed, swollen, and stiff.

You can develop arthritis from many conditions, but most people experience joint pain from a degenerative form of arthritis called osteoarthritis, the wearing of the cartilage that cushions your joints.

When your joints hurt, exercise may not sit at the top of your to-do list. But moving your joints is one of the best things you can do to ease your pain. Benefits of working out with arthritis include:

• Strengthening the muscles that support your joint
• Improving joint flexibility
• Maintaining bone strength
• Supporting weight management
• Benefiting balance
• Boosting mood

Exercise also triggers the release of your body’s natural painkillers, helping you feel good and easing some of your discomfort.

Good exercises for arthritis

If you have arthritis, exercising is good, but not all exercises are good for people with arthritis. Our pain experts customize workout plans based on your arthritis type and the joints affected.

The goal of your workout plan is to improve your joint health without exacerbating your pain or causing further joint damage. Good exercises for arthritis include:

Stretching

Stretching exercises, also called range-of-motion (ROM) exercises, stretch the muscles, ligaments, and tendons that support your joints. This exercise improves mobility and flexibility, so your joints are less stiff. It also improves movement, lowering your risk of injuries and falls.

Strengthening

Strengthening workouts focus on building muscles that support your arthritic joint. The more support your joint has, the less stress it endures, slowing the degenerative process.

Low-impact cardio

Cardiovascular workouts improve circulation to your inflamed joint, supporting your body’s natural healing process. It also works out your whole body, which is good for your heart and lungs and helps with weight management.

How to protect your joints

If you have arthritis and want to work out, consult your doctor first. The goal of working out is to improve your joint health, so you need to take steps to protect them. This means no high-impact activities like jogging or basketball. Biking and swimming are joint-friendly workouts.

You also want to go slow. Your joints are no doubt stiff and painful, so take it easy when starting your workout routine. Begin with stretching, going as far as your body allows, and then include some light aerobic activity like walking or bike riding. When your joints start hurting, it’s time to stop.

You can expect some joint pain following your workout, but this doesn’t mean you should stop altogether. Ice your joints to reduce pain and swelling and heat your muscles before your workout to reduce your risk of post-workout pain.

You can and should work out if you have arthritis. Movement is good for your joints and the disease.

We can help you create a plan that fits your needs and goals and provide other pain management treatments. Call our office today at 972-380-0000 or use the book online button to schedule an appointment.