Chronic Pain & Exercise

Exercise is extremely beneficial if you have chronic pain. Of course exercise has numerous general health benefits, which I am sure you have heard about many times, so I won't repeat them here.

Exercise taken only for your general good health is hard to keep up, but when its for fun it becomes easier. Exercise can be fun-honestly! I have to admit that I forget this all too often.

Its fun because it gives you a mental boost. First you feel incredibly virtuous all day, second your endorphins start buzzing around and giving you a well deserved high. So give it a try. Exercise makes you feel better in body and in mind.

How Exercise Helps With Chronic Pain

Exercise gives you a lift in spirits because endorphins are released into your blood stream. Endorphins are your body's equivalent of morphine and they are a natural pain killer.

Exercise also increases your supply of serotonin. Serotonin is the happy hormone. I don't know why it is called serotonin but perhaps it comes from "serene" and gives serenity.

Here are a few of the good things excercise does:

• Inhibits production of the type of prostaglandin that causes inflammation;
• Cures insomnia by facilitating sleep onset;
• Reduces pain signals by launching a counter attack inside your brain;
• Makes you feel happier by lifting your mood, which in itself reduces pain;
• Reduces the leakage of fluid from blood vessels. Leakage is a problem associated with some types of pain, for example migraine and irritable bowel syndrome.

How To Exercise If You Are In Pain

Don't tell yourself that you can't do anything because of your pain. If you have a swimming pool near to your home you could swim. Everyone can exercise in water, so even if you can't swim you can exercise. If there is a water aerobics class try it, they are fun.    

Walking

If you can walk, even a little then just walk a little. Increase the time by 5 minutes a day.  If you can walk easily, then  take a brisk 30 minute walk each day. Research shows that walking can help you lose weight, improve circulation and muscle tone, relieve stress, lift your spirits and help you stay young. Walking also promotes creativity, concentration, and memory improvement.

Cycling

If there is a safe cycleway near your home cycling is great exercise. You could hire or borrow a bicycle to see if cycling is something you would enjoy.

Swiss Ball

A good and inexpensive piece of equipment for easy exercise while sitting, is a Swiss Ball. They go by various names: health ball, gym ball etc. but they are all one and the same and they are very cheap. 

So even if it ends up gathering dust it won't make you feel too guilty and you can always use it as a seat. Physiotherapists say it really eases back pain to sit on a Swiss Ball!  I love mine and often sit on it to watch TV it makes you sit up straight. and is not uncomfortable. 

Strength Training

Strength training exercise is something else you should consider doing. It provides an excellent workout and it increases both strength and stamina. You can do the workouts at home and even do them sitting down if necessary.  Strength training doesn't give you big muscles unless you have a lot of testosterone running around in your body. 

If you are a beginner to strength training exercise and are female I strongly recommend the book Strong Women Stay Young by Miriam Nelson and Sarah Wernick. It is very simple and is based on results gained in studies carried out at Tufts University with a group of very elderly people.

Although the studies were not about pain relief it is an inspiring read if you need convincing about the necessity to strength train. Sorry guys, I don't know of one particularly aimed at men but I don't see any reason why you shouldn't use the same exercises as the women if you are a beginner, or just choose any strength training program that you like.  

Tai Chi & Pain Control

Last but certainly not least Tai Chi may be the perfect exercise for you. This gentle but energizing exercise is ideal for anyone with pain problems. You can do Tai Chi at any age too. Learn more about the amazing benefits that have been found to ensue from regular practice of Tai Chi.

Yoga & Pain Control

Another gentle exercise that has been shown to help certain kinds of chronic pain such as back pain. More about yoga and back pain and some Yoga DVDs

More Exercise Resources