Reducing Chronic Pain through Exercise

Although exercise may seem counterintuitive when experiencing chronic pain, staying active can be key to helping relieve some of the pain you may be experiencing as well as preventing future issues. Exercise keeps your joints healthy and mobile, strengthens your muscles, and according to a recent study can help you manage pain better. 

Pain in general can stem from many different issues this can include things like general muscle weakness to more serious conditions. Before starting any exercise regimen, it is important to consult your doctor or health professional.

Without further ado here are some of the top exercises you can do to stay active and reduce pain. 

  1. Walking 

Often seen as a waste of time walking is one of the most underrated exercises out there. Not only is it sustainable for long periods of time. Walking is low impact and can be a workout enjoyed even in a more casual setting or while talking with friends. In addition, walking for 30 minutes a day has been shown to increase cardiovascular health, improve management of high blood pressure, and strengthen bones. 

2. Walking Backwards

Yes, you read that right walking, but backwards. Walking backwards is great for strengthening less used muscles in the legs, helps to improve mobility in your knees, and increases balance. In China an ancient saying says, “a hundred steps backwards are worth a thousand steps forward”. This is still practiced today in China as you can see many individuals exercising in parks walking backwards. If you feel odd walking backwards out and about maybe try walking backwards on a treadmill at a low speed. 

3. Swimming

Did you know swimmers have about half the risk of death compared with inactive people? Swimming is a fantastic low impact form of exercise to greatly improve joint mobility, strengthen muscles, and not be too hard on your body. It also has been shown to greatly reduce pain from conditions like osteoarthritis. 

4. Cycling

Another excellent exercise that puts minimal impact on your joints is cycling. Cycling has been shown to be most beneficial for those with osteoarthritis and best for those who can’t handle the impact of walking. Cycling has shown to decrease pain and increase your cardiovascular health. So, next time you drive to the store maybe take your bike, even just using a stationary bike indoors can help you experience the same amazing health benefits of cycling. 

5. Yoga

Not only is yoga a super beneficial exercise for your body it also can benefit your mind. Some benefits of yoga include reduced stress, increased flexibility, increased endurance, and decreased inflammation. While yoga sessions can last an hour or longer try picking a pose or two and having a mini yoga session five minutes a day to start seeing benefits. 

These are just a few low impact exercises you can do to help reduce your pain. If you have any questions or are experiencing chronic pain and still have not consulted a health professional schedule a consultation today with The Center for Total Back Care.