Physical activity is the key to a better quality of life.
For millions of people, chronic pain can make even simple tasks difficult. Not only can it reduce physical, mental, and emotional well-being, but over time, it can cause people to reduce or eliminate physical activity. While it sounds counterintuitive, one of the best ways to reclaim one’s quality of life is to move more. Physical activity reduces chronic pain by building muscular strength and flexibility, reducing fatigue and improving sleep, reducing pain sensitivity, and reducing inflammation.
Central to managing chronic pain is the development of muscular strength and flexibility. Weak muscles can exacerbate pain conditions, particularly affecting the joints and musculoskeletal system. Incorporating weight-bearing exercises, whether through weights, body resistance, or stretch bands, can prevent muscle atrophy and build resilience against chronic pain.
Having good flexibility can help bring alignment to joints in your shoulders, hips, knees, and ankles. This alignment helps increase mobility and reduce joint inflammation.
Contrary to common belief, physical activity can significantly reduce fatigue, a frequent companion of chronic pain. Engaging in regular exercise revitalizes the body, promoting better circulation and energy levels. Additionally, physical activity is instrumental in improving sleep quality. High-quality sleep is essential for the body’s recovery and pain management, allowing individuals to reset and face each day with renewed vigor.
Research indicates that regular physical activity can modify how the brain perceives pain. Exercise triggers the release of endorphins and serotonin, natural painkillers that can lessen pain sensitivity. This biochemical change helps manage existing pain, and also increases the tolerance for future discomfort.
Muscles can release chemicals that prevent pain signals from going to your brain, and prompt the immune system to increase anti-inflammatory cytokines that promote tissue healing.
Strength training, swimming, water aerobics, tai chi, yoga, and Pilates are all excellent exercises for people with pain or mobility issues. But you don’t have to sweat it out at the gym to experience pain-reduction benefits. Many everyday tasks count as activity, too, such as sweeping, vacuuming, and dusting, and picking up items around the house.
The key is to find an activity that you enjoy and stick with it. From gardening and dancing to horseback riding, the goal is to find joy in movement, making physical activity a sustainable and enjoyable part of managing chronic pain.
The cornerstone of using physical activity to manage chronic pain is listening to your body. If an activity causes discomfort or exacerbates pain, it may not be suitable. Studies show that people who experience chronic pain have different responses to a variety of exercises. For example, some find yoga helpful; others find that it increases pain. Listen to your body, but don’t give up if the first thing you try isn’t a good fit.
If you experience worsening pain, stop the activity and rest. Ignoring pain can exacerbate pain conditions and possibly lead to inflammation. Importantly, even on good days, sticking to a consistent exercise regimen without overdoing it is crucial to avoid triggering pain flare-ups.
If you’re not sure how to start or what exercises to engage in, consult a health-care provider or a certified personal trainer. Specialized trainers, particularly those experienced in working with chronic pain conditions or older adults, can tailor exercise programs to individual needs, ensuring safety and efficacy. Certifying bodies like ACE and NASM offer resources to find qualified professionals or validate their credentials.
If you haven’t been active before, or are becoming active again after a long break, consider these tips as you make a plan:
If you choose to explore fitness classes, a personal trainer, or a gym membership, examine any potential costs, and choose options within your budget.
People who experience chronic pain report difficulty or the inability to do many common tasks, including:
