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Let’s start by taking a look at some of the ways the pandemic may have increased your pain problem:
- Emotionally drained. Certainly life during COVID-19 has been a source of intense stress. Whether you’ve had COVID-19 or not, the pandemic has played a role in increasing mental health problems like anxiety and depression. For some, it has intensified already stressful home environments. While for others, it has meant being apart from loved ones, creating emotional distress. A drop in income and the challenges of kids doing virtual schooling at home are common sources of added stress in many households. Both depression and anxiety can impact how much we hurt and make it harder to manage our pain.
- Weight gain. Studies show that the average person gained around 2 pounds per month during the height of the pandemic. This means that most of us are carrying around at least a few extra pounds or more. While this added weight gain can impact underlying health problems like diabetes and hypertension, it can also potentially increase pain. Even small bumps in body weight can significantly increase mechanical forces on parts of the body like our knees, hips, and spines.
- Self-medicating. According to the CDC in June 2020, 13% of Americans reported starting or increasing substance use as a way of coping during the COVID-19 pandemic. There was also an 18% increase in overdoses during the early parts of the outbreak. The combination of all the added stress along with greater difficulty accessing medical and behavioral health help may have contributed to an increase in harmful activities. These could include misusing prescription painkillers, increased alcohol use, or using illicit substances in the hopes of finding relief.
- Less active. In many areas, access to places like swimming pools, health clubs, gyms, and indoor exercise classes were very limited for a number of months. So if you relied on those types of places for exercise, you may have had to make do without them. Out of caution, many of my patients preferred to avoid leaving their homes as much as possible, which also cut back on their level of activity. But many patients with pain problems like back pain and arthritis rely on programs like water aerobics and yoga classes or working out in a gym. Not having access to exercise venues that they depended on made managing their pain more challenging.
- More isolated. Most of my patients experienced a dramatic decrease in social interactions over the last year, leaving some feeling lonely and isolated. Loneliness is now considered a significant health problem and is associated with a greater risk for heart disease, strokes, depression, anxiety, suicide, and premature death.
Now that access to resources has likely improved in many of your communities, here are some thoughts to help you navigate your next steps:
- Ease into it. If you haven’t gone for a swim or worked out in your local gym for a year, start slowly as your time away has likely left you deconditioned. Muscle atrophy can be common because of this. Pare back your exercise program or activity regimen to give yourself time to build back up your strength and endurance, while minimizing pain flare-ups that can slow down your progress. Now is a good time to be patient with your body.
- Ask for help. Making changes can be difficult, but there are people who can help. If you would like a little guidance on how to recharge and get more active, talk to your doctor. They can provide recommendations or a referral to a physical therapist. If you have developed an addiction problem during the pandemic or relapsed into an old one, please ask for help and look for resources. And if the pandemic has left you feeling more down or dampened your relationship with your significant other, look for a counselor. They can help you and your family get back on track.
- Baby steps. There may be a lot of pent-up anxiety about doing things again, like leaving the house more, mingling with others, or going to that water aerobics class. This is to be expected. Start small and build your confidence gradually, and don’t forget to breathe!
Now might be the perfect time to consider what you can safely add or modify to your pain management plan. Before starting something new or restarting something, it is always a good idea to first talk with your doctor.
New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.
New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.
Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.
If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.