Pain prevents me from exercising

Pain Is Preventing Me From Exercising [Podcast Episode #079]

How does your body feel when you get out of bed in the morning?

Does your back ache? Maybe your knees are creaking? Are your shoulders tight and sore?

Chronic pain can be debilitating. Not only can it slow you down in "normal life" activities, but it can prohibit you from exercising the way you'd like. In fact, your body is built to avoid pain, so if exercise is a painful experience, no wonder you're not doing it as much as you'd like.

The good news? There is a remedy for your chronic pain, and it might be found in a place you haven't considered looking...

Episode Resources:

Pain Is Preventing Me From Exercising [Full Text]

Dave: Hey, thanks so much for joining me in this episode of the 'Make Your Body Work' podcast. As you know, this show is all about helping you live a healthier and happier life. Today, we're talking about pain. I've had a whole lot of questions lately about pain, and specifically pain preventing people from exercising. Today, I got a great question from Daphne, here's what she wrote.

Daphne says, "One of my biggest issues is my knee pain. I know it would help if I lose some weight, but it's sort of a catch 22. It's hard to exercise when my knees hurt all the time, and not exercising makes it easier to gain more weight. I've never had any real injuries but I suspect I've got some arthritis in my knees. What do you recommend for someone like me who can't exercise but really should be?"

Daphne, thanks for writing in. I've got an affinity for you just hearing your question about knee pain. Anyone who's listened to this show for a while knows that I've been through a bunch of quite serious knee injuries through sport, and dealing with chronic pain, and dealing with exercise limitations as a result of that chronic pain. It's something I went through for years, and years, and years.

When I got your question, specifically because you mentioned knee pain, I really searched long and hard to find someone who could address this question. 'What do I do when I want to exercise, but the pain that I'm experiencing is preventing me from exercising the way that I would like to?'

I'm excited because I have a really great guest who, he's devoted his entire medical career to helping people in this situation, helping people find the root cause of their pain, and then develop strategies to relieve that pain. I'm excited to introduce to you, Dr. Joe Tatta. Hey Joe, thanks so much for joining us on the show today.

Meet Dr. Joe Tatta

Joe: Thanks, Dave. It's great to be here with you.

Dave: Yeah, I was wondering if you could start off by talking a little bit about how you got involved in treating pain. That's such a specific area of health. Why is that your forte or your expertise now?

Joe: Yeah, it's a great question. I think like so many of us who are in the health and fitness world, we were either active as kids, which I was. I was a competitive gymnast, so I did that from starting at the age of 3 all the way up into pretty much until I started physical therapy school and needed a little bit more time to focus on my studies. That obviously gave me the physicality, the movement part of being interested in the health and wellness area.

I also had my mom, who was a nurse. She worked in adolescent cancer medicine. She would work the night shift on most days. She would spend evenings with kids who were obviously struggling with cancer, and some of them were terminal. She did that for a number of years, and she really got burnt out in that job, as often times many people in healthcare do when they're working a night shift with people who are very ill.

I watched her go through her own health struggles, where she had awful digestive issues. She bounced back and forth between anxiety and depression. She had some chronic pain herself. I watched her go through her own health transformation. I watched her heal from that naturally. Those two influences in my life, at a early age, really were the reason why I became a physical therapist, and why I have gone to help people with their health; and especially with chronic pain.

Dave: I was reading a bunch of your work online, and there's a real theme there. It seems like you really focus on the fact that pain doesn't necessarily result strictly from injury. I was wondering if you could talk a little bit about that, in your experience working with clients or even going through it yourself. What are some of the other sources of pain that maybe people don't even realize?

Identifying Sensory vs. Emotional Pain

Joe: Yeah, it's a great place to start, Dave, as far as talking about pain goes. Pain is ultimately about protection. No matter what type of pain you have, it's about protection. Now, most of the time when we think about pain, we think of it being caused by an injury. You fall and you scrape your knee, or you twist your ankle, you sprain your ankle, or you fall and you fracture an arm. Obviously, in those instances, you're physically injured.

There's an inflammatory process going on. Your body is creating pain as a way to say, "Hey, Dave. You know, you fractured your arm, and let's immobilize it. Let's not move it for a while. Let's give it the time it needs to heal." A tissue injury typically takes anywhere from two weeks to three months to heal.

After that, after the normal natural healing process, the normal inflammatory process, pain becomes chronic, or what we know Is called chronic or persistent pain. When that happens, we look more towards the brain and the nervous system as being stuck in this constant state of pain, or being stuck in what's called 'the harm alarm phase.' For some reason, for various reasons, that happens in people.

We know pain is both a sensory and an emotional response. The sensory are the things we’ve talked about; the injury to the tissues, and there are many different ways you can injure tissues. The sensory relates more toward our thoughts, or emotions, or beliefs, what we’ve been told about pain.

Often times, you can have pain turn on when there’s no injury at all. We see that in people who have extreme amounts of stress, or long-term stress. We see that in people who have trauma, whether it’s a trauma from early childhood or a trauma from being exposed to an awful situation like being in a war, or being a vet. All those things can actually contribute to the output of pain, or what’s called your brain’s output of pain.

Pain can be an emotional response. You can have it turn on even when there is no injury at all

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Dave: Okay, that’s really interesting. It might actually lend itself very well to the question that we’re talking about today. Daphne wrote in, and Daphne, I appreciate if you’re listening, I appreciate your question. I just want to say this one, I get this all the time from clients or from listeners of the podcast who say things like “I want to exercise more, but I experience ... I have all this pain that’s preventing me from doing it.”

Daphne specifically, she says, “I’ve never had any real injuries.” You’ve already alluded to the fact that it’s not necessarily an injury that’s causing the pain.

When you hear from someone like Daphne, who says, “Listen, I’ve got this pain, I just want to exercise. I don’t know how to get rid of it.” How can they start, then? How can someone like Daphne start if it’s not an acute injury that causes the pain?

Exercising Despite Chronic Pain

Joe: Yeah, it’s a great place to start, Dave. Thanks Daphne for that great question. It’s a question that often many patients ask, and often questions that I field quite often. For many people, pain develops, like I said before, because of stress, or previous life circumstances.

Often times, there’s a priming of the nervous system that happens early in life where it primes for pain. We start to look towards people’s thoughts and what I want people to know about chronic pain is that you can be a little bit sore, but still be safe.

Often times people feel that “Okay, the only way I can move is if I have absolutely zero pain.” The truth is that movement can be a really powerful way to not only make, of course, your body stronger and more flexible, and to help with coordination, and all those other things we know when we look at the body physically.

Movement also sends a signal to the brain that “I can move a little bit and still be safe,” or that healthy movement is safe. In a lot of ways, the right amount of movement; or in your case, Daphne, since you’re just starting exercising, it may just be 10 minutes, or it may just be some gentle treadmill walking, or it may be a gentle or restorative yoga class.

Ultimately, a little bit of movement sends that signal to your brain that movement is safe and it actually releases natural opioids, or natural endorphins. Often times, when you go to a physician and when you complain about pain, they’ll prescribe opioids to you, or for for you; but we know those opioids have awful side effects.

They can be addictive. They can cause gut issues. There are a lot of ways to turn those natural opioids on in your brain naturally. One is just with a little bit of healthy movement.

Dave: Anecdotally, I can say, Daphne and anyone else who’s listening, this is very true. My listeners, they’re going to know this story already; but Joe, for you, I’ve had a couple of quite serious knee injuries over the years from sports, and developed chronic pain for years, and years, and years.

I’d say the time when I was most pain free was immediately following exercise, or within the 12 hours after exercise. I’d say that’s probably because of what you were just talking about, the physical response. Our body likes to move.

Joe: That’s right. Obviously hormones start to balance. We already talked about the natural opioids. Sometimes it can take time. It can take eight weeks, it can take three months, depending on who you are.

Eventually, your brain will start to say, “Okay, each day, I’m doing this treadmill for 20 minutes.” Or, “Each day, I’m doing a little bit of high intensity interval training.” Whatever it is that you can do in your life, because chronic pain affects everyone, not just those who have the worst types of pain.

I know plenty of athletes, professional dancers, who have chronic pain. When they start to move in the right amount, and the right dosage, and the right frequency, their pain starts to rapidly decrease. A lot of times, we know that what’s happening is that different pathways are becoming primed in the brain, if you will.

As those pathways become primed, and your brain gets the signal that it’s safe to move; eventually one day you’ll wake up and you’re like, “I’ve got no pain. I can move. I can do anything I want, and life is good.”

When you start exercising, progressively more each week, your chronic pain will start to decrease

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Dave: Okay, that sounds like the dream conclusion. I’m sure everyone’s saying, “Okay, I hope that happens to me.” You mentioned a couple of very key points there, though.

You said, “Move in the right way, and you know, with the right amount, or the right frequency.” How does someone know what those 'rights' are?

Joe: Well, it’s different for every person, of course. Obviously if you, for instance, have fibromyalgia, then you’re probably best to start with let’s say, a physical therapist, where you can start some really gentle therapeutic or medical grade-type exercise.

There are plenty of people who have chronic pain that can really help themselves by obviously hiring a personal trainer, or hiring a type of fitness instructor, and just starting out little by little.

Obviously, there’s a time factor and an intensity factor with exercise. You obviously will work through that with your professional. I tell people as a general rule, if you’re a little bit sore for 12 to 24 hours after exercise, that’s completely normal. Some of that is obviously delayed muscle soreness. That’s normal.

Some of that also is that your brain may be outputting that pain, and you just have to work through those phases. If you’re sore, let’s say for 12 to 24 hours, that’s okay. Just know that you’re still safe. It will go away. Once it goes away, give yourself another day or so in-between intervals, and you can start moving again.

How to Identify Muscle Soreness vs. Chronic Pain

Dave: That’s interesting that you mentioned delayed onset muscle soreness. For the audience, DOMS is what it’s normally referred to, the acronym, DOMS. It’s kind of a badge of honor for any exercisers. I know people in my training groups will often write in and say, “Hey, I feel so sore this morning.” It’s like they’re cheering themselves, ‘Therefore, I know I worked hard yesterday.’ Do you see that with people you work with as well?

Joe: Yeah, of course athletes love to be a little bit sore. You almost feel like, “Okay, I know I did the exact amount that I should have done, which gives me a little bit of soreness, and that’s great.” For those with chronic pain, obviously they haven’t exercised, sometimes for years or months, so any movement they do at all often times will give them soreness.

For them, they get a little bit confused as to “Okay, does this soreness mean I’m harming myself, or does this soreness mean that I kind of worked out, you know, at the right level?” Obviously, you want muscle soreness in the soft, mushy, belly part of your muscle. You don’t want it along a joint line. The joint line is obviously the inside of your knee, or the inside of your ankle, or the crease in your shoulder.

Those are places where the joints are, where the joint capsule is; where there’s ligaments and cartilage. You can obviously overdo it and cause pain in those areas. If you have some soreness in the muscle belly, the meaty part, that’s fine.

You can stretch a little bit. You can obviously do some supplements to work on decreasing inflammation. You can go for some soft tissue work, foam rolling, massage; all that stuff is really good for that.

Dave: Okay, some really good advice so far. Just to recap what we’ve talked about, number one is that a little bit of pain doesn’t mean that you can’t include movement in your day. In fact, you said that you should include movement. Number two, you talked about easing into it, starting with 10 minutes a day, doing some walking or, you talked about restorative yoga, which I fully endorse.

Something that’s not high impact that you can build over time. You just mentioned a couple of tactics for recovering from healthy pain. You talked about massage. You mentioned foam rolling, you mentioned some supplements. I was wondering if you could touch on those a little bit more for anyone who’s going to follow your advice. How do they actually use those? Maybe we could start with foam rolling.

It's Time to Start Foam Rolling!

Joe: Yeah, so for those who don’t know, a foam roller is a big white, round piece of foam. Instead of going to a massage therapist, which of course, is a wonderful thing; but often times, we’re busy in our life, you can have a foam roller in your home, in your work space. You can roll out certain muscle groups and certain tissues, specifically fascia. Muscles get tight. Tendons get tight. Fascia also gets tight as well.

As you work on foam rolling, you can work on any muscle group in your body. I recommend rolling over it any time, any amount of between three and ten repetitions until you feel a muscle release, or until you feel a sense of relaxation.

You may actually find that some of your movement is restored, so muscles become more flexible, or joints become more flexible, as you work on foam rolling over a period of weeks to months; depending on how tight a tissue’s been.

Foam rolling is really a wonderful way to work on your own tissues. Obviously your tissues are ultimately your responsibility. You should work on them on a weekly basis. I, of course, work in flexibility training into my program, whether it’s going to a dedicated yoga or Pilates class. Often times being a gymnast, I’ll just work on my own mobility. Foam rolling is a wonderful way to work in some of that stress relief into your life as well.

Dave: I could not agree more. I have a travel foam roller that fits in my suitcase, and I literally take it everywhere I go. I probably roll every single day. For the listeners, it’s like $30 to buy a foam roller. It’s like having your own personal massage therapist with you wherever you go.

Joe: Yeah.

Dave: Dr. Tatta, also wanted to mention, or ask you about, you said “supplements.” I’m very personally curious, and for the listeners as well. What supplements do you recommend for dealing with chronic pain?

Supplement Recommendations for Chronic Pain

Joe: Well, for chronic pain specifically, there are a couple things that do work really well. The first are Omega-3 fatty acids. You want to aim somewhere between 2,000 milligrams to upwards of 5,000 milligrams, depending on what your condition is.

If you have an autoimmune condition, upwards of 4,000 milligrams can help decrease the inflammation you have. A natural anti-inflammatory you can take, which is really powerful, is curcumin. I recommend 2,000 milligrams of that.

Curcumin is a wonderful anti-inflammatory supplement. Again, if you have autoimmune disease, but also if you just have any kind of inflammation from a poor diet, from a sedentary lifestyle, from even over-exercising.

The last one, specifically for those who obviously exercise and are fit, L-Glutamine is a really important supplement. Taking that, upwards, anywhere between 5 to 10,000 milligrams of that. It not only helps healing what’s called a leaky gut, so healing any kind of inflammation you have in your intestinal lining, but that’s also a fuel use for your muscles.

Dave: Interesting. All three of those supplements you listed are directly related to battling inflammation. I was wondering, for the listeners, if you could describe why is that so important? Why is it so important that we reduce our inflammation?

Joe: Well, many people in our culture have this low grade inflammation from a poor diet, or what’s called the standard American diet, or the standard Western diet. Obviously you want to make those nutritional changes as rapidly as possible. Nutrition is a huge topic. We can do a whole podcast just on that.

For the basics, I always tell people, “You should be eating a 100% whole foods diet; and if it’s coming from a box, a can, or made-by-man, chances are, it doesn’t have a place in your diet for very too long of a period of time.”

We know our American diet, or our standard Western diet, is high in processed foods, high in sugar, high in food additives. All those things can contribute to inflammation, and pain is at the root of almost every inflammatory disease that we have.

Dave: I like that saying, “If it’s coming from a box, a can, or made-by-man, avoid it.” I’ve never heard that before.

Joe: Yeah, it’s a good one. It’s really simple for people, because obviously we can throw ten to a hundred different types of nutritional strategies at people, but often times when you’re working with clients, sometimes something really simple like that.

When they go to the store, they can say, “Okay, is this in a box, a can, or made-by-man?” Obviously we’re not talking about if you’re busy and you’re buying some canned string beans, or canned lima beans, of course that’s okay. Some of the other processed foods really are the ones that we’re talking about.

The Impact of Nutrition on Chronic Pain

Dave: Yeah, I was wondering if you could maybe touch on that a little bit more, even, the relationship between our diet and chronic pain. You talked about it from an inflammation standpoint. The people that you work with, the clients, the patients that you treat, how much of a factor do you think their diet is in the resulting pain that they’re experiencing?

Joe: It’s huge, Dave. Often times, it’s the number one strategy that I’m talking with people on visit one, after I’ve gone through all the different types of forms, and paperwork to fill out. Often times, “Okay, I’m looking at your nutritional intake form, and let’s talk about how you think your diet is, and what you think we can change in it.”

Eating right and exercising is always the best way to maintain good health. This same formula will help alleviate pain.

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Often times, I do that as a way to see where ... to gage someone’s comfort level. We all have foods and nutritional dietary patterns that we’ve had for our entire lives, so you have to meet people where they are. Often times, it could be just that one thing that can decrease inflammation and help with their pain. Often times, they may need three things.

For the top strategy, for those who have chronic pain, that I recommend for people is taking gluten out. Gluten we know leads to a leaky gut. We know that gluten is often times the trigger for leaky gut, and is often times the autoimmune disease.

If you don’t have that genetic predisposition for auto-immunity, gluten can still lead to low grade or high grade inflammation throughout your entire body. What happens is there are these immune complexes, which are basically proteins that travel around your body. They get lodged in certain tissues.

The truth is, most of the tissue you have in your body is actually musculoskeletal tissue. They get lodged in your muscles, in your tendons, in your ligaments, in your joint capsules, in your cartilage, in your synovial membranes; and then you get local inflammation.

You go to the doctor, and the doctor takes an x-ray and says, “Oh, you’ve got ... You know, you have bursitis,” or “You have rotator cuff tendonitis,” or, “You have some osteoarthritis.” They’ll throw an NSAIDs on top of it, non-steroidal anti-inflammatories, and maybe it’s taken the edge off, but it’s not taking the pain away. The reason why is because as you’re taking an NSAID, you’re still shoveling gluten into your diet two or three times a day, sometimes five times a day.

Once I pull gluten out, people say, “Wow! I thought it was that I had osteoarthritis,” or “I thought it was I had a frozen shoulder, or adhesive capsulitis, but actually it was just one simple dietary strategy. Dr. Joe, thanks so much for telling me about that.”

Not only did I prevent them from taking an over-the-counter medication that many people see as safe, which it’s not, but we know the long term use of NSAIDs can create not only stomach problems, but often times, things like cardiovascular disease and stroke in many patients.

Eliminating Gluten to Reduce Inflammation

Dave: Okay, that’s fascinating. I want to ask a couple follow-up questions, because I know some of the listeners are probably going to think “Okay, maybe I should do this, try and remove gluten.” First question is how long would someone have to remove gluten before they would start to notice a decrease in their chronic pain?

Joe: Well, if you’re going to remove gluten, I recommend a trial of at least three weeks. People can see a difference within a matter of three days.

I’ve had patients come into me, say, “You know, my back pain is eight out of ten,” or “My knee pain is eight out of ten.” Within anywhere between three and seven days, I get an email and they say, “You know, I didn’t believe it when you told me this.

I thought it was just a lot of woo-woo hoo-ha type medicine.” They’re like, “You know, I’m going to tell my doctor about this, because he keeps telling me it’s my knee arthritis, and I had no idea it was the croissant I had in the morning, or the bagel I had in the morning, or the bowl of pasta that I had in the evening.”

Even if they were having that pasta, let’s say with a bunch of vegetables, it could still be the one thing that is causing their low grade, or like I said, the high grade inflammation, depending on who they are.

Dave: Yeah, I love that. Again, I’m a believer. I’ve been through this process. I’ve done many food elimination diets over the years. I found just that, when I remove gluten, not only do I have less joint pain, my digestive system works much better, or my bloating, my gas, everything goes away. You’ve sold me. You don’t need to tell me any more, and I believe you. Now, you said up to three weeks.

The next question, I’m sure you get this all the time is, "And then after that, can I add it back in; or are you talking about elimination, no more gluten for life?"

Joe: Well, approximately 1-2% of the population has an autoimmune disease in their gut called Celiac Disease. For those people, there’s a test you can run for Celiac Disease; but for those people, they obviously need to have gluten out of their diet 100% of the time for the rest of their life.

For about 40% of the population, they have an intolerance to gluten. For those people, you really probably shouldn’t have gluten any more than once a week, to once a month, depending on who you are. Obviously, the amounts of gluten, it can be a factor as well.

In my clinical practice, those who struggle with chronic pain, anywhere between 95 to almost 100% of those people need to have gluten out because they’re so intolerant to it, it makes either their joint pain kick in, or a migraine kick in, or their arthritis flare up.

There are other types of pain, too, like stomach pain, for instance, or brain fog starts to happen as well. It needs to come out 100% of the time for them. What’s fascinating, Dave, is once it’s out for three weeks, then people put it back in, and their pain returns.

They say, “Oh, okay. My pain has come back. Pain is always about protection, so what is my body trying to tell me? My body is trying to tell me that what I’m eating, even though I’ve been told by some people this is a health food, what I’ve been eating is damaging for me and my particular biochemistry, and my particular physiology.”

But Can I Still Eat Pizza?

Dave: Yeah, that’s so interesting, because I know when I’ve recommended to clients that they try removing gluten, there quite often is a lot of push back. I think that’s because you talked that with the North American standard diet that we eat, it’s so heavily rooted in glutenous products.

People will push back and say, “Oh, I’ve got to completely change my diet.” Once they’ve experienced how they feel, and how much better their life is without it, I think most people would choose to keep it out. Is that how your clients have come back to you?

Joe: Yeah, it’s very true. People look at me, and my last name has two Ts and a A, which means I’m from an Italian background, they say, “How do you not have pasta anymore? How do you not have pizza?” The truth is you have those things that are gluten-free, and they often times taste just the same, if not exactly the same. The truth is, we’ve been eating these foods for our entire life, and we just don’t realize it.

I sit down with patients and they say, “Well, I don’t think I’m eating that much gluten.”

I say, “Okay, let’s look at the morning. You had a bagel. Okay, let’s look at lunch. You had a sandwich, that had two pieces of bread on it, and maybe you had a cookie as a snack. Then you get to dinner, and you’re having more bread on the table, and maybe some pasta, or maybe some other grain that has gluten in it that maybe seems healthy to you, but is not healthy.”

Eventually, they start to say, “Well, you know, maybe he’s right. Maybe I should take it out for three weeks. It’s not a big deal, I can find some great substitutions like quinoa, or amaranth. Let’s see how I feel.” Then they start to say, “Wow, that’s incredible.

I had no idea. I thought this was just, you know, something that these two guys were just talking on about a podcast.” It’s not. It’s something that really changes people’s lives, both in their intestine, and as well as outside their intestine, and chronic pain being one of them.

The Top Three Inflaming Food Offenders

Dave: I love it. Are there any other foods that are really common offenders? You mentioned gluten as the number one. Are there any others?

Joe: Yeah, the top offenders, the top three that I give people, people love the number three. The top three things you can do would be to be eliminate gluten, dairy, and sugar for three weeks, and see how you feel. Sugar is extremely inflammatory.

We know this because if you look at patients who have diabetes, or pre-diabetes, we see that chronic pain syndrome, such as arthritis or fibromyalgia, or auto-immune disease, are much higher in those with pre-diabetes or diabetes. As your blood sugar levels rise, your insulin levels rise. As insulin levels rise, it creates a inflammatory response throughout your entire body.

Obviously, if you’re just starting out with high blood sugar, that inflammatory response can be moderate. If your blood sugar has been out of control, or your A1c levels, which is a measure of long term glycation or blood sugar control, if it’s been like that for years, then you have high levels of inflammation. Sugar is the number, really probably the number two that I recommend.

Then third would be dairy. There’s obviously sugar in dairy, it’s called lactose. Many people are lactose intolerant. Dairy also has a protein in it called casein. That casein protein can be mistaken from the body as a gluten protein and causes the same type of immunologic reaction throughout your body. Gluten, dairy, and sugar, those are the three big ones that come out of your diet within the first three weeks with patients.

Dave: It’s so interesting that you mention casein, because as someone who likes to lift weights, for guys, particularly young guys, they love their protein supplements. Casein was a heavily promoted one as an alternative to whey. It’s just interesting hearing you say that that might be an awful choice.

Joe: Yeah, there’s a couple different types of proteins in dairy products. For some people, they’re fine, but for many people, there’s something called molecular mimicry. Which as I said before, that casein molecule looks very similar to the gluten molecule, so it unlocks that key in the hole mechanism in your intestines that cause leaky gut.

There are many types of protein shakes and protein bars out there that people take that have all sorts of remnants from our dairy mass production that often times, you may have in low quantities, but often times in the higher quantities, are not healthy for you.

Make Your Body Work Takeaway

Dave: Dr. Tatta, we like to wrap up the show with what’s called a ‘Make Your Body Work Take-away.’ Basically, we talked about a lot of strategies and different places for someone like Daphne to get started to help reduce her pain.

If you had to boil it down to one suggestion that you would give to Daphne, someone who’s saying “I’ve got this pain, I want to move my body, but I’m afraid about this pain. What does it mean?” What’s that one suggestion? Where should someone like Daphne start?

Joe: Well, for many people, chronic pain can ... There’s many different types of causes for chronic pain. Ultimately, there’s some type of nutritional intervention, and there’s some type of really gentle movement intervention you can work into your life.

I talk about this in my book called “Heal Your Pain Now” where I talk about some of the more gentle things you can do for your body as far as starting to move, and some of the nutrition strategies that we talked about on today’s podcast. That’s where I would direct them.

Dave: Okay, cool. I’m glad you mentioned your book, “Heal Your Pain Now.” For the listeners, I’ll put a link directly to that in the show notes for this episode. If you go to, I’ll have a link to “Heal Your Pain Now.” Joe, you also have a quiz called 'The Pain Quiz,' and I’m going to link up to that, because I was wondering if you could tell the audience a little bit about what that is.

Joe: Sure. 'The Pain Quiz' is a simple 10 step quiz you can take that will go through the various lifestyle factors that may be influencing your pain, and it will point you in one direction or another to say “Okay.

My pain is mostly caused by inflammation by my diet,” or “My pain is caused by my negative thought patterns,” or “My pain is caused by a sedentary lifestyle.” You can take 'The Pain Quiz,' if you go to www.ThePainQuiz, it will give you an answer to what the root cause of your pain is.

Negative thought patterns can be the cause of chronic pain. Are you focusing on the negative or positive in your life?

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Dave: Yeah, and I took it. Like I said, I took it this morning, and some of the questions, I had to think about them. The whole time I was taking it, I was thinking, ‘I wonder what’s he getting at here. What direction am I going to be sent?’ Yeah, for the audience again, if you go to, I’ll have a link directly to Dr. Tatta’s website, 'The Pain Quiz,' his book, and a bunch of other resources we talked about on the show. Dr. Tatta, if someone has questions about their specific pain, what is the best way for them to connect with you?

Joe: The best way to connect with me is on my website at That’s w-w-w D-R-J-O-E-T-A-T-T-A dot com. You can sign in for my pain quiz there as well. I also have a program called “Heal Your Pain, Heal Your Life,” which is a six week program that takes people through the integrated strategies to healing pain naturally.

Dave: Awesome. All right, Dr. Tatta, thanks again for being on the show. I really appreciate your wisdom and sharing your expertise here.

Joe: Great, Dave. It's been great chatting with you today. Thanks so much.

Dave: Thanks again, Dr. Tatta, for being on the show today and just sharing some information about pain management, how it relates to exercise, what we can do to overcome that pain. For the listeners, one thing that I just really want to emphasize again that Dr. Tatta pointed out is that pain does not mean that you or I have to stop.

There's always some way that we can continue to move our body, and that doing so might actually help that pain. I just found that to be a very encouraging message, and something that we need to take special note of.

Thanks again for everyone who's tuned in to this episode. I always appreciate you being here. I appreciate your questions. I love hearing from you. If you have a question that you would like featured on an upcoming episode of this show, email me any time.

Even if it doesn't become an episode in itself, I read every single email that I get. I personally respond to every email I get, so I would love to help you out. I'll help you get pointed in the right direction. If you need help from a professional, I'd be happy to connect you with the person that I recommend, or be able to help you myself, as well. Thanks, always for tuning in, like I said.

Next week, I have another amazing show coming your way. Yeah, just have a great, healthy, happy week, and I'll see you here again on 'Make Your Body Work' podcast next week.

Thanks for joining me today!

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