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How Exercise Can Help Control Chronic Pain


Chronic pain can be debilitating for those living with it, making even the simplest of tasks difficult. But what if there was something you could do to help manage your chronic pain?

Exercise is one of the best ways to control and reduce chronic pain, so let's explore how physical activity can help improve your quality of life.

We all know that exercise has a number of benefits when it comes to our physical health, but did you know that regular physical activity can also have a positive effect on reducing chronic pain?

Studies show that regular exercise helps strengthen muscles and joints, as well as releasing endorphins which act as natural painkillers; this combination can make managing your chronic condition much easier.

Table of Contents

The Benefits Of Exercise For Chronic Pain

Exercise is an important part of managing chronic pain.

Mindful movement, such as yoga and Tai Chi, can be especially beneficial for those struggling with conditions that cause long-term discomfort. These activities help people become more aware of their bodies so they can better understand what works best to alleviate the painful symptoms they may experience every day.

Besides mindful movement, other types of exercise like swimming, weight training or walking are great ways to reduce the intensity of chronic pain while also improving overall physical health.

Connecting with a physical therapist or personal trainer who can provide guidance on how to safely perform exercises tailored specifically to your condition is highly recommended.

Regularly engaging in physical activity allows you to stay active and strong while maintaining control over your chronic pain.

Identifying The Best Exercise For Your Condition

The benefits of exercise for chronic pain are undeniable. According to the Centers for Disease Control and Prevention (CDC), up to 97 percent of adults with chronic pain report that physical activity has helped them manage their symptoms. As a pain coach, it is crucial to help your clients identify which exercises best suit their condition in order for them to experience relief from their suffering.

When creating an individualized exercise plan for someone living with chronic pain, there are several steps you should follow:

Listing Symptoms - Start by having your client list out all the symptoms they're experiencing associated with their chronic pain. This will provide important insight into what movements might be beneficial or exacerbated by certain activities.

Creating Goals - Next, create goals together with your client based on these listed symptoms so that they can gradually increase their physical capabilities over time while managing any flare-ups along the way. For example, if back pain is one symptom, then setting a goal like “I want to walk 30 minutes every day without feeling significant discomfort” is achievable within a few weeks with consistency and dedication.

Tracking Progress - Encourage your clients to track progress throughout this journey as tangible evidence of how far they have come since starting treatment. It could be something simple such as tracking daily walking distances or number of repetitions per workout session — whatever works best for each person's unique situation!

Monitoring Progress & Finding Support - Additionally, make sure to monitor progress regularly so that adjustments can be made if necessary and offer support whenever needed during this process.

Joining local groups dedicated specifically towards helping people with chronic conditions can also be extremely helpful in providing much-needed emotional validation and camaraderie among peers who understand exactly what you're going through.

It's clear that exercising on a regular basis is key when attempting to relieve chronic pain levels; however, finding the right type of exercise tailored towards each individual's specific needs requires patience, diligence and experimentation in order to get the most benefit out of it over time. With proper guidance and commitment from both parties involved — patient and healthcare provider alike — we can work together to ensure maximum results in reducing overall levels of discomfort caused by chronic ailments.

How To Safely Incorporate Exercise Into Your Routine

Exercise is a great way to help manage chronic pain. Incorporating regular physical activity into your routine helps improve flexibility, strengthens the muscles and tendons that support your joints, increases overall energy levels, and releases endorphins - hormones associated with improved mood and relief from stress.

Yoga/Stretching TechniquesImproved Flexibility & Balance
Pain Relief & Relaxation
Strength TrainingIncreased Muscle Mass
Improved Bone Health & Joint Stability
Cardio Exercise (Walking/Jogging)Reduced Blood Pressure
Weight Loss & Improved Heart Health
Pilates or Tai ChiStrengthened Core Muscles
Reduced Stress Levels & Improved Posture

Taking on any kind of fitness goals can seem intimidating at first, but it's important to start off slow. Start by focusing on gentle stretches in yoga or pilates classes or try taking up some low impact exercises such as walking or swimming. It's important to listen to your body while exercising so you don't overexert yourself. As long as you remember to take things slowly, incorporate exercise into your daily life gradually over time and practice safe stretching techniques when appropriate, you'll be able to reap the rewards of better managing chronic pain through exercise!

Getting Started With An Exercise Program

As you begin to safely incorporate exercise into your routine, it's important to get started with an exercise program that works for you. To ensure success in this endeavor, finding the right stretching techniques, exercise equipment and exercises are key. Here are three steps to help you get started:

  1. Get familiar with different types of physical activity - Research all kinds of activities from walking to running or swimming and find out what fits best for your lifestyle and goals. As a pain coach, I recommend starting slowly and gradually increasing intensity over time as you become more comfortable with each type of exercise.

  2. Create achievable goals - The most successful plans start off small and build upon them week by week. For example, if you're just beginning an exercise program try aiming for 10 minutes at least 3 times per week then increase it overtime once those goals have been achieved.

  3. Find support – Find someone who can encourage and motivate you while still being realistic about setting expectations on yourself during recovery from chronic pain or other health issues. Whether it be family, friends or even an online community, having people around to provide guidance is essential in order for long-term success when getting back into exercising again!

No matter how difficult it may seem at first, know that there are many positive benefits associated with exercising regularly including improved moods, increased energy levels and better overall quality of life.

With the right plan in place tailored specifically towards your own needs and abilities, improving one's ability to manage their chronic pain through exercise is definitely possible!

Working With A Physical Therapist

Working with a physical therapist is an excellent way to manage your chronic pain. A physical therapist will be able to create a tailored plan that includes supportive activities meant to reduce and control the intensity of your pain over time.

Below, you'll find some tips for getting the most out of working with a physical therapist:

Attend all appointmentsDon't miss any scheduled sessionsGet results quicker
Follow instructions carefullyDo exactly as instructedAvoid further injury
Speak up if something hurtsLet them know when it's too muchThey'll adjust the exercises

By following these steps, you can ensure that you're making progress in controlling your chronic pain while also staying safe during each appointment. Your physical therapist will work with you every step of the way towards creating a plan and supporting activities specifically designed for your needs. Remember, this process takes time but by continuing to make small changes, you'll eventually start feeling better.

Frequently Asked Questions

What Other Treatments Are Available For Chronic Pain?

When it comes to treating chronic pain, many people are unaware of the various treatments available.

For example, an individual suffering from lower back pain might benefit from exploring dietary changes as a way to reduce their symptoms.

Alternatively, alternative medicine like acupuncture or massage therapy can be used to help alleviate discomfort and tension in muscles over time.

Ultimately, finding what works for each person's unique situation is key; a pain coach can provide invaluable guidance and support throughout this process.

How Long Does It Take To See The Effects Of Exercise On Chronic Pain?

Exercising to manage chronic pain isn't a quick fix, but it can have long-term benefits.

It's important to start slow and increase intensity gradually while taking regular breaks in order to avoid any further injury or flareups of the existing condition.

Managing stress is also key, as emotional tension can make physical pain worse.

Physical therapy may help with this process; your doctor or therapist will be able to advise on an appropriate exercise regime that works for you.

With consistent effort, many people are able to see positive results within 6-8 weeks of starting their program.

What Types Of Exercises Are Most Beneficial For Chronic Pain?

There are a variety of exercises that can be helpful for those suffering from chronic pain.

Low impact activities such as walking, biking and swimming are great options to consider.

Stretching exercises like yoga or tai chi can also help relieve pressure on sensitive joints, while strengthening muscles and improving overall flexibility.

You may want to start out with gentle stretching exercises before moving onto more strenuous activity.

By gradually increasing the intensity over time you will begin to see positive results in your chronic pain levels.

What Are The Risks Associated With Exercising With Chronic Pain?

Exercising with chronic pain can be like walking a tightrope - one wrong move and you risk falling off the edge.

While exercise is an important component of managing fatigue and controlling pain, it's critical to understand the risks associated with exercising when in pain. Doing too much or doing exercises that are too intense may worsen your condition, leading to more frequent or severe episodes of pain.

As your pain coach, I'll help guide you through finding the right balance between pushing yourself and resting so that you can reap all the benefits of exercise while avoiding any painful flare-ups.

Are There Any Psychological Benefits To Exercising With Chronic Pain?

Exercising with chronic pain can bring about a range of psychological benefits.

Having a positive mindset is key to managing chronic pain and exercise can help boost your mood and provide an overall feeling of wellbeing.

Pain management techniques such as breathing exercises, mindfulness meditation or visualization can also be beneficial when exercising.

These practices not only reduce the physical impact of chronic pain, but they can also help foster feelings of control while providing relief from anxiety and depression.


Exercising with chronic pain can be a daunting task, but it doesn't have to be. With the right guidance from a pain coach, you can learn how to find the balance between managing your pain and staying physically active.

Exercise is one of the most beneficial treatments for those suffering from chronic pain as it can help reduce inflammation, increase blood flow, boost energy levels and improve overall mood. It also has psychological benefits that cannot be overlooked; exercising regularly helps build self-confidence and encourages positive thinking.

So don't let chronic pain stop you from leading an active lifestyle – make exercise your best friend!

I understand that getting started may seem like a challenge at first, but together we can figure out what works best for you and create an individualized plan tailored to your needs. Don't hesitate to reach out if you need any advice or support along the way – I'm here to help!

Leo Haynes's avatar

Leo Haynes

Pain Coach

Leo Haynes is a dedicated pain coach with a unique approach to managing chronic pain. While he doesn't come from a traditional healthcare background, his expertise in pain management stems from personal experiences and an unyielding drive to self-educate on pain relief methods.

The advice and insights provided by Leo Haynes are based on his personal experiences and self-education. They should not replace professional medical advice or treatments. Always consult with a healthcare professional before making changes to any pain management regimen.