Jordan Sudberg’s Year-Round Pain Management Blueprint: Creating a System That Works for You

Living with chronic pain isn’t just about surviving the worst days—it’s about learning how to manage discomfort every day, through every season. Pain doesn’t follow a calendar, and it doesn’t take holidays. That’s why pain management requires more than a one-time solution or a short-term fix—it demands a sustainable, adaptable system.

Jordan Sudberg, a renowned pain management specialist and medical director of Spine and Sports Rehabilitation in New York, believes that managing pain all year long is possible—not by chasing a cure, but by building a system that supports your physical and mental health consistently.

“The goal isn’t to eliminate all pain—it’s to build a lifestyle that keeps it manageable, predictable, and less disruptive,” says Sudberg. “A personalized, year-round approach is what really empowers patients.”

In this article, we’ll explore Dr. Sudberg’s system for managing pain throughout the year and how you can create a plan that adjusts with your body and your life.

1. Start with a Full-Year Assessment

The first step to managing pain long-term is understanding how it behaves over time. Jordan Sudberg encourages patients to look at their pain not just day-to-day, but seasonally.

• Does your pain worsen in the winter?
  
• Are flare-ups more common during periods of stress or inactivity?
  
• What time of day are symptoms most intense?
  

“Patterns give us power,” says Sudberg. “If we can identify what triggers your pain and when, we can stay ahead of it.”

Keeping a pain journal for at least 30–60 days is a great way to start gathering data. Include information about sleep, stress, diet, exercise, and even weather.

2. Build a Seasonal Routine

Pain isn’t static, and neither should your routine be. Sudberg recommends creating flexible pain management plans that adjust with each season.

Winter:

• Cold weather can tighten muscles and joints.
  
• Focus on heat therapy, indoor stretching, and low-impact exercise.
  
• Increase hydration and use layers to keep muscles warm.
  

Spring/Summer:

• Warmer months are ideal for outdoor activity, which boosts mood and mobility.
  
• Use this time to build strength and endurance.
  
• Be cautious of overdoing it on “good days.”
  

Fall:

• Seasonal transitions can bring inflammation.
  
• Prepare for colder months by maintaining activity and reviewing treatment plans.
  

“Our bodies are deeply influenced by the environment,” Sudberg notes. “Anticipating these changes helps you stay proactive instead of reactive.”

3. Integrate Physical, Mental, and Nutritional Support

Pain isn’t only physical—it affects every aspect of your life. Dr. Sudberg emphasizes a multidisciplinary system that addresses the body and mind together.

Physical Therapy & Movement:
Regular, controlled movement helps reduce stiffness and strengthens muscles that support painful areas. Sudberg works closely with physiotherapists to design routines that evolve with patients’ capabilities.

Mental Health:
Chronic pain often leads to anxiety, depression, or isolation. Mindfulness practices, cognitive behavioral therapy (CBT), or guided breathing can all be integrated into your pain management system.

“Pain lives in the nervous system,” says Sudberg. “Calming that system is just as important as treating the pain site.”

Nutrition:
Inflammation is a major contributor to chronic pain. Anti-inflammatory diets—rich in fruits, vegetables, lean proteins, and omega-3 fatty acids—can reduce overall discomfort.

4. Use Technology to Track and Adapt

Modern tools can help track progress and detect early warning signs. Sudberg recommends apps that monitor movement, mood, weather, and even medication intake.

• Apps like MyPainDiary or PainScale allow patients to visualize trends.
  
• Wearable devices can track sleep, heart rate, and activity levels—critical metrics for those managing chronic pain.
  

“When patients can see their own data, they feel more in control,” Sudberg explains. “And control is a key part of pain management.”

5. Review and Reset Quarterly

Pain management isn’t set-it-and-forget-it. Jordan Sudberg advises patients to review their system every 90 days with their healthcare provider.

• What’s working?
  
• What needs to change?
  
• Have new stressors or symptoms appeared?
  

This quarterly check-in creates space to adjust treatments, renew goals, and prevent the gradual slide into unmanaged pain.

“Pain may be a part of life, but suffering doesn’t have to be,” says Sudberg. “The right system keeps you in the driver’s seat.”

Final Thoughts

Chronic pain isn’t solved in a single visit, pill, or stretch. It’s a lifelong relationship that needs consistent attention, adaptation, and support. With the right system in place, pain can become a manageable part of life—not the center of it.

Jordan Sudberg reminds us that pain doesn’t define you—your response to it does. And by approaching that response as a system, not a scramble, you create space to live fully all year long.