Although physical therapy and medical treatments are crucial components of relieving chronic pain symptoms, increased daily activity comes in handy in improving quality of life. Engaging in physical exercises helps the body release natural endorphins, also known as the “feel good” chemicals, in the brain.
These chemicals relieve pain signals besides enhancing mood. What’s more, regular workouts boost sleep quality. Here are the top exercises that can help relieve pain.
Walking
Walking about half an hour three to five times a week can help improve endurance, heart health, and strength. If walking is problematic for you, consider starting with slow and short walks and later increase the intensity and distance as you become stronger. Walking often increases blood circulation while reducing stiffness and pain.
Swimming and Water Aerobics
Swimming is an exceptional alternative to walking if you have mobility problems. It is a low-impact cardiovascular workout that helps you move without pressuring your muscles and joints. Research shows that swimming is therapeutic and can relieve stress.
Stretching and Relaxation Exercises
Stretching relieves stiffness and tension in people who have chronic pain in their necks and lower back area. Try including equipment-free stretches for the neck and back to facilitate proper movement and improve overall mobility.
Relaxation exercises, on the other hand, are essential for most individuals who have chronic pain. This exercise needs no equipment, and you can do it from any location.
Strengthening Exercises
Building strength is vital for preventing future injuries and stabilizing the joints. Good core strengthening is essential for people with chronic pain as it helps them maintain balance, proper posture and lower injury risks that may result in additional pain. Working on the abdomen, back, and hip muscles can help boost stability and strength.
Weight Lifting
As long as you do it correctly, weight lifting won’t worsen your back pain. Indeed, the pain may start alleviating as the weight lifts start to support body parts and strengthen the lower back. However, if you have acute pain, the extra pain may worsen the condition. Your doctor will advise you on whether weight lifts fit you.
Daily Living Activities
If the above exercises seem devastating or your pain prevents you from including them in your life, daily chores and everyday activities can help. Some routine activities like getting the mail, doing laundry, bathing, dressing, and cooking are great as they allow you to move all day long.
Caution
Always turn to your physician before engaging in any exercise program. Some exercises may change depending on your chronic pain origin. It’s, therefore, sensible to work with a physical therapist for a customized exercise routine. For instance, if you suffer from some conditions like fibromyalgia, avoid engaging in intense exercises as this may lead to increased pain. Instead, start with slow workouts and monitor pain symptoms.
The Final Say
Being inactive can lead to decreased mobility, decreased strength, and stiff muscles. These effects worsen chronic pain symptoms. Luckily, incorporating regular workout routines can help you improve your overall health and manage chronic pain symptoms.
