No Pain No Gain? How to Exercise with Chronic Pain

PUT A PEP BACK IN YOUR STEP How to Exercise with Chronic Pain Contact your doctor to determine your exercise readiness. Every individual's condition differs, so what works for one person may not work for another. Start any exercise routine slowly and increase time and intensity gradually. If you overexert yourself, you may increase your risk of aggravating your symptoms. Chronic pain refers to pain lasting more than 12 weeks; it can last even longer. The incidence of chronic pain is predicted to increase by 10% per decade for the next four decades. Research shows exercise is effective for management of chronic pain Studies on patients with either chronic fatigue syndrome or fibromyalgia reported that And improved: moderate exercise decreased: Fatigue Pain Symptoms Such as cognitive Physical function including mobility of physical fitness with moderate Quality of life Stress difficulties and and dexterity exercise sleep disorders Gradually becoming more active is essential to treating and managing chronic pain. Exercise benefits: It enhances performance The joints get lubricated and glide easier. of work and recreational activities. Mood is improved. Exercise may decrease the number of tender points (joint and muscle pain). Nerves and discs in the spine get nutrients to improve health. Muscles get stronger and take longer to fatigue. It improves sleep. The nervous system winds down to promote Exercise produces endorphins, chemicals that help relieve pain. relaxation. It helps prevent, reduce, and manage anxiety and depression. Flare-ups are reduced. Tips for Exercising with Chronic Pain Start by exercising one to two days per week. Meet with a physical therapist to determine what The first few days can be exercise is best as little as five minutes for you. or less. Gradually build up to three to four Keep increasing the amount of time you exercise until you reach a goal of 30 straight sessions per week. minutes of aerobic exercise. Remember that some fatigue and soreness is normal when starting a new exercise program. Then consider increasing exercise intensity. Once you're into a routine, consider including some light strength training. Don't feel like you have to target the area or areas that hurt you most; start with exercises that target the less painful parts of your body. Try to build some aerobic exercise into your exercise regimen, including: Swimming Cycling Walking Using an elliptical Work out with a Avoid exercise that causes pain to increase buddy, especially or spread down the arms or legs. someone who experiences the same pain issues as you do. If you feel abnormally fatigued or experience more pain than usual, stop exercise until your symptoms decrease, and then gradually start exercising again. Consider meeting with a trainer that specializes in exercise and pain management. Be gentle with yourself and listen to your body. Sweat to Reduce Your Pain Try these exercises to get moving: Walking: • If you have the physical capability, this is a great low-impact activity. Swimming: • It's easy and can be done anywhere, • Great for people • Exercising in water with osteoarthritis defies gravity, which from the mall to a means less impact on the joints. local track. If you're experiencing a higher level TIP: of pain on a particular day, try shortening your stride. If you experience back or neck pain TIP: with front strokes, try back or side strokes. Yoga: The breathing component, movement, and stretching of yoga can help ease chronic pain. • Some poses can be uncomfortable for people with certain conditions, so take note of any pain and take breaks when necessary. TIP: Incorporate core-strengthening moves into your yoga practice. Try plank variations such as: Side plank One-legged plank 2 Tai Chi: Pilates: The core-focused moves • Can reduce pain, stiffness, and fatigue. help relieve low back pain over time. • Builds strength, endurance, balance, and mindfulness. A key tenet of Pilates practice is core TIP: strengthening; to prevent lower back pain, make sure your back stays in contact with the mat rather than bowing upward in moves like the hundred. Many Tai Chi movements use the spine as a pivot point; be gentle with each movement and maintain good posture when first starting out. TIP: Stretching: • Especially helpful for people who spend a lot of time sitting. Strength Training: Stretching helps get muscles and joints in motion. • Especially helpful for people with arthritis. • Resistance training strengthens the muscles around joints to take stress off of the joints themselves. While stretching, take note of muscle TIP: imbalances. If certain muscles are tight, work to find a balance between the front and back body, and left and right sides of the body. If strength training aggravates your TIP: symptoms, take a break and switch to light endurance training. Incorporating exercise into your routine is an essential way to find relief for chronic pain. Start slow, bump up the intensity gradually, and make exercise an important part of your daily routine. jeffgalloway.com clevelandclinic.org Designed by: ncbi.nlm.nih.gov prevention.com health.com painscience.com stretchcoach.com exerciseismedicine.org.au spine-health.com warrelatedillness.va.gov GHERGICH&Co. TM PMIR Pain Management and Injury Relief www.paininjuryrelief.com o°