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The Best Exercises for Chronic Pain

November 19, 2022

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November 19, 2022 Andrew Will

The Best Exercises for Chronic Pain

Blog banner-The Best Exercises for Chronic Pain title text over man swimming in a poolExercise may be the last thing you want to do if you experience chronic pain, but it can be one of the best things you can do to help manage your symptoms. Remember, exercise is medicine! Inactivity causes muscles and joints to weaken over time, but exercise can help those with chronic pain regain strength and increase energy.

Regular exercise keeps your joints moving.

Woman doing yoga pose on a cliff overlooking sunrise-Chronic pain reliefIt is important to keep joints moving, as it helps maintain mobility and flexibility. Flexibility is important for completing everyday activities with ease. Getting out of bed, lifting groceries, and vacuuming the floor require a certain level of flexibility. If not attended to regularly, your flexibility will deteriorate with age.

Reduced flexibility forces you to strain your body more to carry out those same everyday activities. This increases the likelihood of an injury which can cause pain. Staying flexible will keep your body performing better for longer.

Staying active is good for your mental health.

Many patients with chronic pain struggle with depression, anxiety, or other mental health issues because it is difficult to live life as you once did. Additionally, stress and anxiety can cause your body to increase production of certain chemicals that can cause inflammation, resulting in even more pain. But regular exercise can boost your confidence and self-esteem while reducing pent up stress.

Fact about exercise and chronic pain over image of exercise equipment Exercising with friends is even better! Having a workout partner makes it harder to procrastinate and can make the working out part much more fun! Find a friend or family member to exercise with for added motivation. Remember, staying active is good for both your mind and your body.

Exercise helps keep muscles strong.

Having strong muscles helps support your spine. A well-supported spine can prevent stress and strain injuries, cushion your vertebrae during daily movements, and do a more effective job of supporting your weight. Exercise also helps improves the strength of your tendons and ligaments which allows for better function and mobility while reducing the chances of injury.

Overall, having strong and durable tissue helps hold the body in proper alignment and protect the bones and joints during impact. On the other hand, weaker tissue is more prone to damage and malfunction, which can often cause pain. Just remember to know your limits, as overexerting yourself while strength training can result in injury and pain. Start small and work your way up.

Regular physical activity helps maintain a healthy weight.

Extra weight can significantly worsen chronic pain issues. The heavier you are, the harder your muscles, joints, and tendons have to work to perform tasks, which can more easily lead to strains and other kinds of damage.

In addition, spinal structures such as discs can be negatively impacted by obesity. You may experience sciatica and low back pain from a herniated disc or a pinched nerve if the discs have been damaged from compensating for extra weight.

Fact about weight and chronic pain over image of feet standing on a scale in front of measuring tapeBy making healthy nutrition choices and staying active, you can maintain a healthy weight and fend off pain flare ups.

Exercises for Chronic Pain

Low-impact exercises are great for those who experience joint or muscle pain as these workouts are typically easy on the body. Most trainers define low-impact exercises as motions where one foot stays on the ground at all times. Low-impact exercises are a great way to get in a heart-pumping workout while reducing the risk of injury.

Some great examples of low-impact exercises include:

  • Stretching
  • Walking
  • Swimming
  • Water aerobics
  • Yoga
  • Pilates
  • Biking
  • Light weight lifting

Remember, you should always consult with your healthcare provider before starting any exercise routine.

Listen to Your Body

You’ve no doubt heard the old adage, “No pain, No Gain.” It suggests that pain and discomfort while exercising is a good thing because that must mean “it’s working.” This is FALSE.

Pain is your body’s way of telling you that something is wrong and you should stop whatever you’re doing before things get worse. Yes, it is common and normal to feel some general muscle soreness after intensive exercise. This is due to the natural build up of lactic acid in the muscles during strenuous exertion.

Woman with hand on spine which is glowing red to indicate painHowever, if you experience pain in the midst of an exercise routine, stop immediately and give your body a rest. If the pain lingers after you stop your workout, apply at home remedies like an ice pack (to reduce swelling), gentle stretching (to prevent muscle tightness), and drinking a lot of water (to control body temperature and transport nutrients).

Once the pain is alleviated, you will generally be fine to start exercising again, though consider trying a different kind of exercise for a few days; one that will allow the affected body part a some extra time to rest. If the pain still persists for more than a week, gets worse, or if you have any doubts whatsoever, have your doctor check it out.

Your body is very smart. You should listen to it.

Twin Cities Pain Clinic Are Your Local Chronic Pain Experts

Twin Cities Pain Clinic specializes in the most advanced and effective pain management techniques to give you lasting pain relief and improve your quality of life. Each of our friendly providers is a specially trained pain management expert and ready to help you achieve the relief you deserve. At Twin Cities Pain Clinic, we are your partners in care. We take the time to listen carefully and work closely with you to develop a treatment plan that will provide you with optimal relief.

Twin Cities Pain Clinic specializes in the most effective and advanced pain treatments available today. You can request an appointment online or call 952-841-2345 to schedule a consultation. We have several clinic locations across the Twin Cities Metro Area, so expert pain care is never far away.

Talk to us today, and imagine a life with less pain!


The contents of this article are intended for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a physician or other qualified healthcare provider before engaging in any action or decision-making based on the content of this article. Never disregard or delay seeking professional medical advice or treatment because of the content of this article or any other content on the Twin Cities Pain Clinic website. Reliance on any information conveyed on the Twin Cities Pain Clinic website without direct consultation with a healthcare professional is solely at your own risk.


Sources

    1. “5 Exercises to Help Ease Chronic Pain.” Www.painscale.com, www.painscale.com/article/5-exercises-to-help-ease-chronic-pain
    2. “At Home Exercises for Chronic Pain – Northern Pain Centre.” Www.northernpaincentre.com.au, www.northernpaincentre.com.au/wellness/chronic-pain-movement/at-home-exercises-for-chronic-pain
    3. “Exercises to Reduce Chronic Pain.” Healthline, 30 May 2017, www.healthline.com/health/exercises-to-reduce-chronic-pain

Andrew Will

Dr. Andrew Will is a Physical Medicine & Rehabilitation physician specializing in pain management. He has been the Medical Director of Twin Cities Pain Clinic since 2003 and is one of the Midwest's foremost authorities in the diagnosis and treatment of acute and chronic pain. He has served as the President of the Minnesota Society of Interventional Pain Physicians and is a diplomate of both the American Board of Physical Medicine & Rehabilitation and the American Board of Interventional Pain Physicians.

Author Bio

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Andrew Will, MD
Founder & Medical Director
Twin Cities Pain Clinic
Dr. Andrew Will is a Physical Medicine & Rehabilitation physician specializing in pain management. He has been the Medical Director of Twin Cities Pain Clinic since 2003 and is one of the Midwest's foremost authorities in the diagnosis and treatment of acute and chronic pain. He has served as the President of the Minnesota Society of Interventional Pain Physicians and is a diplomate of both the American Board of Physical Medicine & Rehabilitation and the American Board of Interventional Pain Physicians.
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