Exercise and Chronic Pain

Exercise and Chronic Pain: Discovering Relief Through Movement

Living with chronic pain can feel exhausting, sometimes even isolating. But one of the best ways to manage and reduce chronic pain might just surprise you: exercise! Despite the common fear that physical activity could make pain worse, many people find that, with the right approach, exercise actually helps them feel better. So, let’s dive into why exercise and chronic pain go hand in hand, and how movement might just be the missing piece in your pain management strategy.

Is it Safe to Exercise with Chronic Pain?

It’s completely normal to feel hesitant about exercising when you’re dealing with chronic pain. Maybe you've heard mixed messages, or maybe past experiences have made you nervous about pushing your body. But here’s the reality: exercise, when done thoughtfully and with the right guidance, is safe for most people with chronic pain.

Chronic pain doesn't mean your body is broken or damaged beyond repair—it means that the nerves involved in processing pain may be working a bit overtime. This is why many exercise programs for chronic pain focus on low-intensity movements and slow, gradual progressions. In other words, you don’t need to push through high-intensity workouts to see benefits; sometimes the smallest movements can create the most significant impact over time!

Exercise and Chronic Pain: Calming an Overactive Nervous System

One of the most important things to know about chronic pain is that it’s closely tied to how our nervous system functions. When pain becomes persistent, our nervous system can become overly sensitive, interpreting even normal sensations as pain. This is where exercise comes in as a powerful tool!

Through consistent, controlled movements, exercise can actually help calm down this overactive response. Think of it as slowly turning down the volume on an overly loud speaker. Low-intensity exercises—such as walking, gentle stretching, or even certain types of resistance training—help "teach" your nervous system to relax and reduce its sensitivity. Over time, this can lead to a lower perception of pain, even if the underlying cause isn’t fully resolved.

 Using Motor Control Exercises to Reduce Muscle Tension in Chronic Pain

When dealing with chronic pain, the body can develop tightness and tension in response to discomfort. Often, this tension builds up because muscles are trying to guard the painful area, and it can lead to an increase in pain if left unchecked. This is where motor control exercises come into play!

Motor control exercises focus on the body’s ability to coordinate and control specific movements, reducing unnecessary muscle tension. For instance, exercises that target stability, balance, and gentle movement retraining help restore proper alignment and allow muscles to work more efficiently. By working on these foundational movements, you’ll not only help reduce chronic tension but may also prevent new pain from developing. And the best part? These exercises can often be done at a very low intensity, making them accessible to almost anyone.

How Exercise and Chronic Pain Relief Go Hand in Hand

Exercise doesn’t just help the muscles and nervous system—it actually taps into the body’s natural pain-relief mechanisms. When you engage in regular physical activity, your body releases chemicals called endorphins. Often referred to as “feel-good” hormones, endorphins act like a natural painkiller, reducing pain perception and boosting mood.

Beyond endorphins, exercise also improves circulation, which brings oxygen and nutrients to areas that need it most, aiding in healing and tissue health. Plus, many people find that the psychological benefits of exercise—such as stress relief and improved mood—are just as powerful as the physical benefits. And while it may take a little time to experience these effects, consistent, low-impact exercise can be a game-changer in helping you feel more in control of your pain.

The Best Exercises for Chronic Pain? Finding What Works for You

With so many exercise options available, you might wonder, “Which one is best for chronic pain?” The answer is simple: there is no one-size-fits-all answer. Each person’s pain is unique, and the exercises that work for one individual might not be ideal for another. That’s why finding an exercise routine that feels good for your body is essential.

Some people find relief in gentle yoga or tai chi, which combine flexibility, strength, and relaxation techniques. Others may benefit from walking, swimming, or even strength training, as long as they’re done at a comfortable pace. The best exercise is the one that helps you feel good, both mentally and physically, and that you’re willing to do regularly. It’s often helpful to work with a clinical exercise physiologist or physical therapist to identify the types of movement that will be most beneficial for you, and that will not aggravate pain.

The Active Learning Process (this one is important!)

When it comes to managing chronic pain, it's easy to gravitate toward passive treatments like massage, heat, or electrical stimulation, where you’re mostly a recipient of treatment. While these can feel good in the moment and provide short-term relief, they often don’t address the underlying issues that keep chronic pain persistent. That's where active movement comes in—it empowers you to actively work with your body rather than waiting for it to be "fixed" by an external source.

Engaging in your own movement, often called an "active learning process," means that you’re teaching your body new ways to move, respond to stress, and handle discomfort. Through exercise, you gain strength, flexibility, and confidence in your body’s ability to handle daily activities. Over time, this approach can build resilience, reduce pain, and allow you to take control of your health in a way passive treatments just can’t match.

Additionally, when you move, your nervous system gets valuable feedback from your muscles and joints, which can further decrease pain sensitivity. By actively engaging in exercise and learning how your body feels with each movement, you’re also retraining your brain to see movement as safe. This shift can play a huge role in managing chronic pain long term, often making it far more effective than passive treatments that only provide temporary relief.

 Conclusion: Exercise and Chronic Pain as a Journey Toward Relief

Exercise and chronic pain might seem like an odd pairing at first, but they’re actually a perfect match. Movement can help desensitise your nervous system, reduce muscle tension, and even tap into the body’s natural pain-relieving chemicals. Plus, with a flexible approach and a focus on finding the right exercises for you, managing chronic pain through movement becomes entirely possible.

Generally, there are many contributing factors to one’s experience of chronic pain. Movement and exercise is usually one part of the equation. Addressing other areas in life such as psychological factors, social factors, and other physical factors may yield greater, long-term results when treating chronic pain.

Remember, chronic pain doesn’t have to mean a life of restriction. With patience, consistency, and the support of movement, you can make strides toward relief and reclaim the joy in everyday activities. Embrace the journey, one step at a time!

By Scott Howard (Clinical Exercise Physiologist) │ 13/11/2024 │ Alignment Exercise Physiology