Managing pain can be difficult, especially when you want to go out and about and do the things you love to do. In this post, we’ll be discussing the interesting connection between mild to moderate exercise and pain management. Exercise is certainly not the first thing which comes to mind when it comes to pain management for a chronic condition, an injury, or the wear and tear of everyday life, yet we’re meant to move as human beings. Choosing to incorporate mild to moderate exercise routines into your daily lifestyle may vastly improve your state of wellbeing. Let’s explore how exercise can be a powerful tool for potentially alleviating your pain and improving your overall health. We’ll also be going over the best ways to safely engage in physical activity if you happen to be dealing with pain.
Understanding Pain & Its Mechanisms
Pain is unique to the individual, as it’s a subjective experience which varies widely from person to person. Pain may be acute, only lasting for a brief moment. Pain can also be chronic, persisting for many months or years. Chronic pain can be particularly debilitating, affecting nearly all aspects of your life, ranging from emotional health, to physical health, to the baseline quality of life.
How Exercise Helps Manage Pain
Boosting Endorphin Levels
Exercise is well known for boosting endorphin levels via improved endorphin production. Endorphins are one of the body’s natural pain relievers, which may not only help alleviate chronic pain, but also enhance mood and mental health. The boosting of endorphin levels may be especially helpful for those who are suffering from chronic pain conditions, as endorphins may be able to help counteract some of the emotional strains associated with long-term pain conditions.
Strengthening Muscles & Joints
Regular exercise, even mild exercise, will eventually strengthen muscle and joints and prevent atrophy. This can help to support and stabilize injured or arthritic joints. When you have stronger muscles and improved joint stability, you’ll likely find a reduction in your overall levels of pain.
Increasing Flexibility & Mobility
Exercise can help to increase your flexibility and mobility. With an increased level of flexibility, mobility, and range of motion; you may find relief from stiffness and associated pain with chronic conditions such as arthritis and chronic back pain.
Promoting Weight Management
If you’re overweight, exercise can play a crucial role in helping to reduce pain, as your excess body weight is likely contributing to your pain. Excess weight places additional strain and stress on weight-bearing joints such as hips, knees, and ankles. If you lose weight, there’s less strain, stress, wear, and tear on these important parts of the body.
Enhancing Sleep
Regular physical activity can improve your mental health, sleep patterns, and sleep quality. This can help to improve your healing, as sleep is necessary for the body to repair and rejuvenate.
Best Exercises for Pain Management
Not all exercises are going to be suitable for every individual. What may work for one person in managing pain may not work for another. Here are some generally safe and effective exercise options:
Walking for Pain Management
Walking is one of the most natural things we can do as humans. Extended walks can be a great way to maintain movement, burn some calories, increase mobility, and improve mental health. There’s little to no extra stress placed on the body while walking, as it’s very low-impact, so most can comfortably walk for an extended period of time with little to no extra burden on their body.
Swimming & Water Aerobics for Pain Management
With water’s buoyancy, there’s reduced stress and pressure on the body’s joints, making it an excellent option for those seeking out cardio-based exercises. The natural resistance in water makes for a comfortable, yet challenging environment where one can build muscle and improve flexibility with no-impact focused water exercises.
Yoga & Tai Chi for Pain Management
Yoga and Tai Chi exercises focus on improving the body’s flexibility, balance, and relaxation; resulting in possibly beneficial outcomes for those who are suffering from chronic pain.
Strength Training
Lifting very light weights (less than 5 lbs) or using resistance bands can help to build strength and improve flexibility without over-exerting painful joints or muscle groups.
Tips for Getting Started
Any time you choose to start an exercise routine, especially if you’re in pain, it may seem to be overwhelming and daunting. Here are some tips to help you start safely:
- Consult with a Professional: Prior to beginning any new exercise program, it’s crucial to consult with a healthcare provider or a physical therapist, especially if you have chronic pain conditions which may limit the types of exercise you can safely perform.
- Start Slow: Always start at a very slow pace with light weights and work your way up to adding more resistance, weight, and intensity to your exercises.
- Listen to Your Body: Always listen to what your body is telling you. If an exercise causes pain, stop immediately and adjust your approach or consult with your medical provider or physical therapist.
- Stay Consistent: Consistency is key to any exercise routine. Even a small amount of daily activity can make a huge difference in many individuals. Consistent exercise over time can build up positive results over time.
Choose Neurosurgery & Spine Consultants for Your Pain Management Needs Today
Exercise is one of the things we can do for our health and it can be an integral part of any comprehensive pain management plan. Through reducing pain via exercise, you’re able to improve mobility, enhance your overall quality of life, and tackle pain management from multiple angles. The right support, guidance, and approach, exercise will likely open new doors for your physical health, mental health, and pain management. All of this leads to a healthier and more active lifestyle where you’re able to truly live life once again. If you’re interested in learning more about how Neurosurgery & Spine Consultants can help you regain your health and wellness once again, you’ll want to contact us using the form below. We’ll be sure to have you scheduled for an initial consultation as soon as possible. We look forward to hearing from you soon!
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.