Chronic pain (which is also known as persistent pain) is pain that continues beyond the expected healing time of an injury. As opposed to acute pain, which is the result of tissue damage, chronic pain or persistent pain is far less about the structural or tissue damage and is more about the sensitivity of the nervous system and non-tissue-related factors.
Significant research has proven that exercise is an essential aspect in the treatment of chronic pain. Frequently, when we experience chronic pain we steer clear of activity in an attempt to not cause pain flare-ups. However, we know that slowly, over time, individuals experiencing chronic pain become less able to complete activities which were previously enjoyed, for instance walking, and commonly also have difficulties in finishing activities of daily living such as housework.
Research has proven that exercise can be an effective way in order to reverse this downward cycle of deconditioning as well as worsening pain. Gradually over time exercise helps those with this pain engage more in activities of enjoyment and essential activities of day-to-day living with greater ease.
Things To Remember About Exercising With Chronic Pain
- Keep in mind that exercise is medicine and is an important daily strategy utilised in order to assist in the regulation of pain conditions.
- Stretch to cool down and not warm up. Do short bursts of exercise and not long stretches.
- It is important to begin slowly when starting an exercise programme and avoid pushing into stronger pain. It is frequently useful to use the 0-10 scale in order to monitor your pain levels while you’re exercising.
- If pain levels rise by more than 2 points from baseline you should stop and alter that exercise to make sure that you do not cause a flare up of your pain.
What Exercises To Try For Chronic Pain Management
Try a mixture of cardio, relaxation, stretching and strength exercises and you could feel some of your pain go away over time.
Cardio Exercises
Cardiovascular exercise has a number of different physical as well as mental benefits. It can be particularly useful for people with chronic pain. Cardio can be performed any time of day and frequently requires little or no equipment.
Relaxation Exercise
Relaxation exercises are very important for many individuals who live with chronic pain. Visualisation requires no equipment and can also be done anywhere.
Stretching Exercises
If you suffer from chronic pain in your lower back or neck, stretching can relieve tension as well as stiffness. Try some equipment-free stretches for the back and neck in order to improve overall mobility and facilitate proper movement.
Strengthening Exercises
Building strength is crucial for stabilizing the joints and also preventing future injuries. For people living with chronic pain, sufficient core strength is particularly important. This is because It helps you to maintain proper posture and balance as well as reducing the risk of injuries which could lead to more pain. Working the muscles of the abdomen, hips as well as back can assist with improving core strength and stability.
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