Exercise to Manage Chronic Pain
Joe Fleming provides ten tips for working out with chronic pain.
More than 1.5 billion people worldwide currently suffer from chronic pain, and many of them are taking various medications (both prescription and over-the-counter) to help combat their pain. It is important to note that medication is not the only option for these individuals.
Research shows that regular exercise can be very beneficial for people who suffer from chronic pain. Not only does it help minimize feelings of pain, but it also helps improve physical function and sleep quality, reduce fatigue, boost mood, and combat inflammation that could be making the condition worse.
If you are one of many chronic pain sufferers, you know how difficult it can be to manage daily tasks like climbing the stairs or washing the dishes. When these tasks are challenging, how are you supposed to go to the gym and get a workout in?
If you are interested in using exercise to manage your pain, read on for ten tips on easing into working out with chronic pain so you can start seeing the benefits without worsening your condition.
Choose the Right Kind of Exercise
While exercise can benefit people with chronic pain, it is essential to note that some forms of exercise are better than others. For example, running and high-impact aerobics are not ideal for chronic pain sufferers. Walking, on the other hand, is a great low-impact option.
Other suitable types of exercise for people with chronic pain include:
- Swimming
- Hiking
- Yoga
- Pilates
- Resistance training
- Cycling
Work with a Professional
No matter what type of exercise you choose, it is vital to work with a professional. Whether lifting weights with a personal trainer or taking yoga classes from an instructor who has experience working with people with chronic pain, having a knowledgeable professional on your side can help you avoid injury and see improvements faster.
If you are unsure where to turn, talk to your doctor. Let them know that you are interested in exercising and ask if they know any trainers or instructors with whom they can connect you.
Choose the Right Time of Day to Exercise
Everyone is different, of course, but many people with chronic pain find that exercising in the mid-morning or early afternoon is best. If you are currently taking pain medication to help manage your symptoms, it will probably be at its peak effectiveness during this period.
Mid-morning to early afternoon is also a good time to exercise because your body will be warmer, and you will likely have more energy. First thing in the morning, your body tends to be stiff, and you may be extra tired, especially if your pain keeps you up at night. Working out in the evenings can be difficult, especially if you have a family.
Do not be Afraid to Go Slow
There is nothing wrong with starting slow and easing into working out. It is preferable.
This way, you will avoid injury and create a lasting habit. When you take time to get into a new routine, you are more likely to stick with it long-term. Remember, it is better to ease your way in than dive in headfirst and get overwhelmed or frustrated.
Be Consistent
While it is helpful to start slow, consistency is still essential. Even if you start by only working out two days a week, commit to those two days.
To help you be consistent with your workouts, avoid biting off more than you can chew. Be realistic about what you can expect from yourself. You can always add more workouts later, but the goal at the beginning is to keep showing up as regularly as possible.
Use Braces and Other Aids
Depending on where you feel pain the most, you may be able to utilize braces and other aids to help reduce your pain and make you more comfortable as you work out. For example, people struggling with hand and wrist pain may benefit from braces designed to manage tendonitis. Knee braces or wrist straps can also support and help you maintain proper alignment as you exercise.
Remember that Daily Activity Adds Up
You do not necessarily have to be in the gym for an activity to count as a workout. Daily activities like cleaning the house or walking your kids to the bus stop add up.
It is important to note, too, that this daily activity can sometimes be more important than your workouts. If you are sedentary all day except for your 45-minute workout, that workout will be more complicated since you are not used to just moving throughout the day. Your body may not respond well, and it may take longer to see improvements.
Warm-Up Properly
Proper warm-ups are essential for every kind of exercise. Getting your body primed for the workout will help you avoid injury and allow you to perform exercises more easily.
A good warm-up should include light cardio to increase body temperature and dynamic stretching to prepare muscles for the type of exercise you are about to do.
Change Up Your Routine Regularly
It is important to be consistent with your workouts, but it is also essential to challenge yourself and change them regularly.
It could mean adding more reps or weight or doing an entirely new type of cardio. It is vital to make changes if you no longer see improvements.
Be Patient
Finally, remember to be patient with yourself and the process. As much as you would like to, you will not see dramatic improvements overnight.
Be consistent, follow your trainer or instructor's guidelines, and, over time, you will see the changes you seek.
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- FLEMING, J. (2018) Exercise to Manage Chronic Pain [WWW] Available from: https://www.brianmac.co.uk/articles/article358.htm [Accessed
About the Author
Joe Fleming is the President at ViveHealth.com. Passionate about healthy lifestyles and living a full life, he enjoys sharing and expressing these interests through his writing. To inspire others and fight ageism, Joe writes to help people of all backgrounds and ages overcome life's challenges. His work ranges from articles on wellness, holistic health, and ageing to social narratives, motivational pieces, and news stories. For Joe, helping others is vital.