Pain Reduction: Best Exercises for Chronic Pain
Moving or exercising is a great way in reducing pain, so it is wrong to think of skipping exercise when you are in pain because exercise can improve your quality of life. It is not that easy, but it doesn’t require you to run like an athlete and get too exhausted to gain best results and to get back on track with your health and fitness. Exercise allows you to reduce your perception about pain and it overcomes limited functioning. Always remember though to pace yourself and consult a physical therapist for medical advice. In this article, we will talk about the best exercises to help reduce your pain and increase your overall health and wellness.
For those who have physical capability, walking is the best form of aerobic exercise, that is a low-impact activity which is the best choice for people who have physical capability, that provides a list of healing benefits. Physiologically speaking, walking brings nutrition and oxygen to your muscles keeping them healthy, boosts energy, help rebuild stamina and reduce stiffness and pain. Walking is the basic and initial step among all exercises to help boost your energy and strengthen your stamina, which can be conveniently done almost anywhere such as in malls, parking lots, or school tracks. Research shows that low-impact aerobics is the most effective form of exercise for those suffering from FMS or fibromyalgia symptoms. FMS or Fibromyalgia affects the muscles and soft tissue causing chronic muscle pain, muscle spasms or tightness, fatigue, decreased energy, insomnia and stiffness upon waking or staying in one position for a long period of time. There are theories that stress or poor physical conditioning are the possible causes of fibromyalgia. Biking is also another way to help provide relaxation to the muscles and joints, with its back-and-forth reciprocal motion that helps in the reduction of pain and stiffness. Swimming and water aerobics are other forms of aerobic exercises that can be done in a heated pool, to help reduce the buoyancy of water, providing muscle relaxation and helps with movement. Using elliptical trainer is a lower-impact exercise compared to treadmill.
Stretching is recommended to be done at least once a day to help loosen tight and stiff muscles, increase flexibility and improve your range of motion. Yoga improves breathing, posture and meditation, reducing the physical and psychological symptoms of chronic pain, and helps boost energy, build endurance and improves concentration and sleep in women suffering from FMS or fibromyalgia symptoms. Strength training works for your chest, shoulders, arms, abs and back areas, and it used for muscle tone improvement and for strong muscles, which can be performed using light weights (starting 1 to 3 pounds) that can be done two to three times per week.
Exercise is definitely helpful in reducing pain, improve health and overall wellness. You can consult your physical therapist and gym instructor for the best exercises that fits your needs.