Chronic pain is defined as longstanding or recurring pain that continues to persist beyond the usual recovery period following an illness or injury. It can be a debilitating condition that affects every aspect of life, making even the simplest tasks like self-care and everyday chores seem daunting.
In fact, chronic pain is the most common medical problem in Australia, affecting some 3.6 million people. Of this number, 1 out of 3 reports experiencing psychological distress such as anxiety and depression. According to Chronic Pain Australia, chronic pain is more prevalent than heart disease, cancer, and diabetes combined.
Understanding exercise and chronic pain
Chronic pain can result from various conditions such as arthritis, fibromyalgia, or nerve damage. Whilst exercise might seem counterintuitive when you’re in pain, research has shown that regular physical activity can help alleviate chronic pain by reducing pain perception, strengthening muscles, improving flexibility, and boosting your mood through the release of endorphins.
How to start exercising when everything hurts
Starting an exercise routine when you’re in constant pain can be challenging but not impossible. Here are some tips to help you get started:
- Consult with a healthcare professional
Before beginning any exercise program, it’s crucial to consult with your doctor or an Exercise Physiologist. They can provide personalised advice and ensure that the exercises you choose are safe for your specific situation and will not further aggravate your condition.
- Start slow and increase intensity incrementally
It is recommended that you begin with low-impact exercises that are gentle on your joints and muscles. Gradually increase the intensity and duration as your body adapts or you get stronger.
- Listen to your body
Pay attention to how your body responds to exercise. It’s normal to feel some discomfort at first. However, if you experience sharp or severe pain, stop immediately and consult with a healthcare professional.
- Get adequate rest in between exercise sessions
Whilst it’s tempting to keep exercising daily or even several times a day, it’s recommended to balance exercise sessions with rest periods to avoid overexertion and excessive soreness. Rest is essential for recovery and preventing further injury.
- Stay hydrated
Proper hydration is vital for proper muscle function and overall health. Ensure you drink plenty of water before, during, and after your workouts.
7 exercises for reducing chronic pain
Here are seven at-home exercises that can help reduce chronic pain. These exercises focus on improving your strength, flexibility, and overall fitness.
- Walking — Walking is a low-impact exercise that can be done anywhere with a minimum of equipment – all it takes is a pair of good footwear and good-fitting clothes. Walking can help improve your cardiovascular health, strengthen muscles, and reduce pain. Start with short walks and gradually increase the distance and duration as you get fitter.
- Stretching — Regular stretching can improve your flexibility and reduce muscle tension. Focus on gentle stretches for major muscle groups. Hold each stretch for 15-30 seconds without bouncing or excessively straining your muscles and joints.
- Swimming or water-based exercises — If you have access to a pool, swimming or water aerobics can be excellent for chronic pain. The buoyancy of water reduces stress on joints while providing resistance to strengthen muscles.
- Yoga — Yoga combines physical postures, breathing exercises, and meditation to improve flexibility, strength, and mental wellbeing. Gentle yoga poses can help reduce pain and increase relaxation.
- Tai Chi — Tai Chi is a low-impact martial art that involves slow, controlled movements. It’s been shown to improve balance, flexibility, and pain management in people with chronic conditions.
- Strength training — Using free weights or resistance bands, strength training can help build muscle and support joints. Focus on exercises that target major muscle groups and perform 2-3 sets of 10-15 repetitions.
- Pilates –Pilates focuses on core strength, flexibility, and overall body awareness. It can be done at home with minimal equipment, using just a mat and small props like resistance bands or a stability ball.
ALSO READ: Exercise for Chronic Pain: Less Pain, More Gain
Benefits of exercise for chronic pain
Incorporating regular exercise into your routine offers numerous benefits for managing chronic pain:
- Alleviates pain and improves mobility — Exercise helps maintain and improve joint flexibility and range of motion, reducing stiffness and improving mobility.
- Builds stronger muscles — Strengthening the muscles around affected joints provides better support and reduces the load on these joints, thereby alleviating pain.
- Improves mental health — Research shows that regular physical activity can help promote better mental health and wellbeing as well as lower the rate of mental illness. Exercise releases endorphins, which are natural mood lifters. It can also reduce stress, anxiety, and depression, which are often associated with chronic pain.
- Enhances sleep quality — Studies have shown that regular physical activity can improve sleep patterns, making it easier to fall asleep and stay asleep, which is crucial for pain management.
How to stay motivated?
Staying motivated to exercise regularly can be challenging, especially when you’re dealing with chronic pain. Here are some tips to help you stay on track:
- Set realistic goals — Set achievable short-term and long-term goals. Celebrate your progress, no matter how small, and build on each achievement.
- Keep a journal — Track your exercise routines, progress, and how you feel after each session. This can help you stay motivated and identify patterns in your pain levels.
- Find a support system — Join a support group, enlist a workout buddy, or seek encouragement from friends and family. Having a support system can make a significant difference in staying committed to your exercise program.
- Mix it up – Doing the same exercise can get stale after a while. Keep your exercise routine varied to prevent boredom. Try different types of exercises and activities to keep things interesting.
- Focus on the positives — Remind yourself of the benefits of exercise and how it can help improve your quality of life. Focus on the positive changes that you experience, such as increased energy and reduced pain.
Got chronic pain? Let our Exercise Physiologists help you
Living with chronic pain can be incredibly challenging, but incorporating regular exercise into your routine can help you manage and reduce pain. By starting slowly, listening to your body, and choosing appropriate exercises, you can improve your physical and mental wellbeing.
To help you get started on the right exercise program to better manage your health condition, why not consult our Exercise Physiologists at Healthstin? They are well-trained and experienced to help create individualised programs that can support you in taking control of your chronic pain and lead a more active and fulfilling life.
Call 1300 090 931 or click this link for more info or to book an appointment.
