Don’t Let Chronic Pain Derail Your Holiday Season: 4 Tips for Managing Flare-Ups

Holiday travel and get-togethers should be fun and joyous, but they’re often accompanied by stressful moments that can worsen chronic pain. And, of course, there’s even the chance your pain will flare without stress.

What do you do if you suffer from chronic pain, but you’re far from your doctor during the holidays? How can you travel safely and comfortably, while still enjoying all of the holiday cheer?

Experienced and caring osteopath Dr. John East and our team encourage you to dive into the holidays with gusto. Here at Addison Pain + Regenerative Medicine in Addison, Texas, we offer four tips to help you deal with holiday pain flares.

1. Pre-empt your pain

If you get chronic headaches or migraines, turn down the intensity and the number of headaches with Botox® injections. Doctors have used Botox for almost 15 years to turn down the dial on migraines and other types of chronic headaches. 

Just four 10-minute treatments per year can prevent 8-9 headache days a month. Almost 100% of women and men who use Botox for headaches plan to keep up with their treatments. 

Other types of chronic pain can also be managed with pre-emptive treatments. Platelet-rich plasma (PRP), for instance, helps heal injuries and degraded cartilage. 

Radiofrequency ablation and nerve blocks can completely stop pain for months to more than a year at a time. Various injections manage joint and other types of pain long-term.

2. Pack your pain meds

Since you probably won’t have access to our clinic during the holidays, be sure to travel with over-the-counter (OTC) relief in case you need it. You don’t want to go searching for a pharmacy in the middle of the night or in the midst of rushing from gate to gate at the airport. 

Buy travel packs of OTC pain relievers, such as ibuprofen or acetaminophen. If we’ve prescribed medications, be sure you have enough to last until you return home, and check that your prescription is up to date.

No matter what you bring with you, if you’re going through airport security, make sure you know the TSA requirements so they don’t confiscate your medicine. Also, take a pill dispenser, so you can stay on track with any supplements or medications that keep you comfortable.

3. Give yourself relief

Holidays are a whirlwind. Sometimes it’s hard to catch your breath. But if you have a flare of pain, find a way to take a moment for yourself. 

Literally catch your breath with some deep breathing exercises, such as the box-breathing technique military personnel use: Inhale through your nose for a count of four. Hold for four. Exhale through your mouth for four. Hold for four. Repeat until you feel your body relax.

If you have access to a bathtub, a warm soak with Epsom salts can relax tense muscles or swollen joints. Even a warm shower might help. Or, try a heating pad. 

Do some stretches or a yoga routine to help your body relax through the pain. Find a quiet corner where you can be by yourself until the pain passes. And feel free to opt out of activities (including cleaning up!) that might exacerbate your pain.

Prioritize sleep. Even though holidays are exciting and derailing, your body still needs to rest and sleep for 7-9 hours a night. If you have trouble sleeping, try box breathing or other relaxation techniques.

4. Mind the menu

Since most (all?) pain conditions have inflammation as an underlying cause, do your best to make healthy choices at parties and holiday gatherings. If you have gout, avoid foods high in purines, such as red meats, wine, organ meat, and seafood.

Focus on vegetables full of nutrition and fiber that can help you avoid overeating pro-inflammatory foods. Avoid alcohol and processed foods and minimize sugar. 

Be familiar with the types of foods that are good for your particular biology and pain condition. Ask for our help beforehand. Most people do well with anti-inflammatory foods such as:

• Walnuts
• Almonds
• Salmon and other fatty fish
• Leafy green vegetables
• Cruciferous vegetables
• Olives and olive oil
• Strawberries and other berries
• Cherries
• Oranges
• Lentils, split peas
• Garlic
• Turmeric, ginger, and other spices
• Whole grains
• Sweet potatoes

Also, be sure to stay hydrated. Drink plenty of water, unsweetened tea, and even coffee (if it’s OK for your condition; don’t forget to check with us). You may not feel as thirsty in the winter as you do in the summer, but your body still needs as much hydration as ever. 

Get the pre-emptive treatments and medications you need to manage your chronic pain over the holidays by calling our office today at 972-380-0000 or requesting an appointment online.