Chronic Pain and Movement: Why Staying Active Helps

Introduction

When you’re living with chronic pain, the idea of movement can be daunting. You may feel that exercise will only worsen the pain or that your body isn’t capable of physical activity. However, staying active is one of the most important things you can do to manage chronic pain and improve your overall well-being.

It might sound counterintuitive, but gentle movement can help reduce pain, improve mobility, and enhance your mood. Let’s dive into why staying active is so beneficial and how you can start incorporating movement into your daily life – no matter your pain level.

The Science Behind Movement and Pain Relief

It’s easy to think that rest is the best option when you’re in pain, but studies show that staying inactive can actually make pain worse in the long term. Our bodies were designed for movement, and when we stop moving, it can lead to muscle stiffness, poor circulation, and even increased sensitivity to pain.

Gentle physical activity releases endorphins, which are natural painkillers that reduce the sensation of pain. It also helps increase blood flow and oxygen to muscles and tissues, speeding up the healing process.

How Movement Can Help You Manage Chronic Pain

1. Reduces Muscle Stiffness
   When you remain still for too long, your muscles become tight and weak, which can exacerbate pain. Light, controlled movement helps stretch and strengthen these muscles, improving flexibility and preventing further injury.
2. Boosts Mood
   Exercise promotes the release of endorphins, which not only relieve pain but also improve mood. This is especially important for those with chronic pain, as it can combat feelings of depression and anxiety.
3. Improves Sleep
   Staying active during the day can help you sleep better at night. A better night’s rest means your body has time to repair and recover, which can help reduce pain and discomfort.
4. Increases Mobility and Function
   Regular movement helps keep joints limber and muscles strong. The more you move, the better your range of motion becomes, which can reduce pain during everyday activities like walking, bending, or lifting.

Types of Movement to Try

If you’re unsure where to start, here are some low-impact exercises that can be beneficial for those with chronic pain:

1. Walking
   Walking is one of the easiest and most accessible forms of exercise. Start slow, and increase your time and pace gradually. Walking can help with overall mobility, and mental clarity, and reduce pain flare-ups.
2. Swimming or Water Aerobics
   The buoyancy of water reduces the strain on your joints, making swimming and water aerobics ideal for people with chronic pain. It’s a great way to get a full-body workout without causing discomfort.
3. Gentle Yoga or Stretching
   Yoga can help improve flexibility, reduce stress, and promote relaxation. Focus on gentle movements and stretches that ease tension, rather than pushing yourself too hard.
4. Tai Chi or Qi Gong
   These gentle, flowing movements can improve balance, flexibility, and muscle strength while also promoting relaxation. They’re often used in pain management programs and are suitable for people with chronic pain.

Tips for Starting an Exercise Routine with Chronic Pain

• Start Slow: Begin with short sessions and gradually increase the duration and intensity as your body allows.
• Listen to Your Body: It’s important to move within your comfort zone. Stop if something feels wrong or causes pain beyond your normal discomfort level.
• Stay Consistent: Aim for short bursts of movement throughout the week rather than pushing yourself too hard in one go.
• Incorporate Rest: Make sure to rest when needed, and balance activity with relaxation to avoid overloading your body.

Conclusion

While chronic pain may never completely disappear, staying active is one of the most powerful ways to manage it. Gentle movement can reduce pain, improve your mood, and enhance your overall quality of life. By starting slow, listening to your body, and incorporating consistent movement into your routine, you’ll find that you have more control over your pain and your well-being. Don’t be afraid to take the first step — your body was meant to move, and every little bit of activity helps.

Take care, Helen

Helen Manders BSc (Hons) MCSP HCPC

Chartered Physiotherapist Since 2001

P.S. Struggling with pain? I would love to help you better manage and regain control over your life. Click to find out more. Take care, Helen.

Other blogs that may be helpful – Enjoy

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Overcoming Chronic Pain: Motivational Quotes to Keep Moving Forward

The Powerful Connection Between Sleep, Healing, and Pain: Why Rest is Your Best Medicine