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Managing Pain with Exercise

Pain with Exercise

Pain with Exercise

Nowadays, drugs immediately spring to mind when we think about treating pain, but there’s an older method that might be as or more effective, Pain with exercise with only good side effects. Of course, we’re talking about exercise. It may sound shocking, but the right types of exercise are very effective for eliminating some pains and managing chronic ones. But before you run off to the gym, make sure to consult with a physician about any exercise routine—especially if you have a severe condition. Exercises always have the potential to harm the body as well, especially if you do them wrong.
Among the benefits of exercise are:

  • Pain management
  • Improved health
  • A more fit look
  • Better mental health
  • Improved sleep

Exercise ensures the body stays in good condition as we age. The older you get, the more important it is. People who exercise regularly tend to have healthier hearts, better sleep, more healthful weights, less anxiety, and generally laid-back demeanors. However, pain management requires a specific method. The following exercises are perfect for reducing and eliminating pain. Add them to your treatment or try them alone to see the difference.



Stretching several times a day is important for maintaining joint and muscle flexibility. This can be great for eliminating aches and pains, especially those associated with age and arthritis. Yoga—at least most of the types—is based on flexibility and proven to help in longevity and pain reduction.


  • Do light stretches before exerting yourself or trying deep stretches
  • Avoid rapid movements. Instead, do slow and steady transitions into new positions
  • Try not to lock your joints, especially at full stretch

Stretching may be especially helpful for people with chronic lower back pain or fibromyalgia.


Strength Training

Endorphin releases and increased strength are both benefits of strength training, and both will alleviate pain. Training usually involves repeated movements, often lifts or pushes, of weight targeting a specific muscle group.


  • Avoid putting the weight on your joints and bones
  • Take breaks of at least a few days in between workouts
  • Gradually increase weights over time
  • Aim to do 8 to 15 repetitive movements in each set—if you can’t, you are doing too much weight
  • Breath carefully, relaxing while pushing or lifting and inhaling alternately
  • Focus on form—steady, smooth movements; never lock joints
  • Eat a diet high in vegetable proteins, such as soy, whole grains, and nuts

This can help with any pain, but core strengthening is especially good for backs.


Aerobic Exercise

Aerobic exercise, also called cardiovascular exercise or “cardio” for short, focuses on increasing heart rate and breathing by moving large muscles groups like the arms and legs. Walking, running, swimming, and bicycling are all great examples, as well as team and individual sports. For some, this is the hardest exercise, but also the most fun! Get others involved and have a good time, since you have to do half an hour of it a day on top of your warm-up.


  • You will gradually build endurance, so don’t feel like you have to run a marathon right away. Start by doing what you can do comfortably and gradually push yourself forward, without strain
  • If you don’t enjoy it, you won’t want to keep doing it, so find a way to have fun!
  • If you can’t do 30 minutes of running right away, do what you can and keep trying
  • Stretch before and after cardio

This is the most important for painkilling, especially with osteoarthritis and fibromyalgia.


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