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Living with chronic pain does not mean you cannot be active. A recent survey shows that about 20.4% of adults have chronic pain. However, many healthcare professionals recommend adopting physical activity to manage chronic pain. Not only does it reduce pain, but it also reduces your risk of developing cardiovascular disease or diabetes. Here are some simple exercises to do that will keep you active.
1. Stretching
Regular stretching improves joint motion and increases blood flow into your muscles. Chronic discomforts such as neck pain and headaches can cause your muscles to tense up, leading to injuries and diseases. Regular stretching helps you release all that stress. When you relax your muscles, you can have better control over your body, prevent muscle aches and pain, and keep your immune system strong.
It’s also important that you stretch before and after any workout. If you aren’t sure of what to do, you can speak with a physical therapist or your doctor to know which type of stretches work best for your condition. There are three main types of stretches: dynamic, ballistic, and static. Dynamic stretching is most commonly done, and it is usually before a workout session. Ballistic stretching involves pushing muscles with bouncing movements, and static stretching involves staying in a position between 10-20 seconds.
2. Walking
Walking is a simple exercise with significant benefits for people with chronic pain. Walking improves blood circulation, strengthens your bones, and helps you maintain a healthy weight. Before you get started, you must speak to your doctor and receive the all-clear for regular walking.
You will need a good pair of walking shoes that fit well and support your feet and legs during your walk. You can also get some knee tape to help support your knees during your walks. While walking, you must pay attention to your breathing and heart rate. If you’re not able to talk while walking, you need to decrease the speed of your walk. You should also drink plenty of water to prevent headaches, especially if you live in hot weather.
3. Yoga
Studies show that yoga can decrease your perception of pain, making it feel like your chronic pain is less severe than before. Yoga helps you to relax while strengthening your mind and body. It also helps improve flexibility and reduces inflammation.
Yoga provides many benefits to people with chronic pain, especially joint-related pain. It can help people with arthritis, fibromyalgia, migraines, and chronic fatigue syndrome. If you have needed a bicycle accident attorney at Laborde Earles Injury Lawyers to help you claim compensation, yoga could even help with the injuries you suffered. It increases your energy, improves mood, and prevents cartilage and joint breakdown. One of the best things about yoga is that just about anyone can do it. You can even practice yoga from a chair if mobility is an issue for you.
There are various types of yoga designed to treat pain. Viniyoga focuses on slow stretches and taking in deep breaths. It is perfect for people with back and arthritis pain. Iyengar is also slow-paced but focuses more on bodily alignment, perfect for people with mobility issues. Ensure that you check with your doctor before beginning any yoga classes. If you are in the middle of a flare-up or have fresh injuries, it would be best to wait for your body to heal before starting yoga. It would be best to let your yoga instructor know about your condition and help you find the right postures.
4. Pilates
Most physiotherapists use Pilates to help treat different types of chronic pain. This exercise works by improving your body’s muscle system, eventually feeling less pain. Various techniques can be adapted and improved to suit your condition.
Since most forms of Pilates exercise require sitting or reclining position, it is perfect for people with chronic pains. You must start slow, especially if you are new to Pilates. Begin with one class each week to learn basic positions and moves. Once you get more comfortable, you can increase the number of weekly classes.
5. Strength training
Strength or resistance training is designed to add weight to your muscles to make them grow stronger. With strength training, you will be required to use weights or find objects like bottles or cans around the house. Most physiotherapists recommend practicing strength training 2-3 times a week. Strength training can reduce body stiffness and provide relief from pain.
Your life doesn’t need to come to a halt from chronic pain. These exercises should help you bounce back and live a healthy, fulfilled life. Check out these other exercises to try out once you are ready.
