How do I Exercise for Pain Management?

8 Feb, 2024

Chronic pain affects over 3.6 million Australians and is the leading cause of disability. Exercise and movement are common treatments for chronic pain and play an integral part in rehabilitation for various conditions. These can include osteoporosis, myofascial pain, and fibromyalgia. 

Living with pain has an impact on all parts of a person’s life and the main goal of exercise for pain management is to minimise this impact. Through regular exercise, an individual can reduce pain levels, engage in more daily activities, and improve their quality of life. Our experienced team of Exercise Physiologists recommends the following types of exercise…

Strengthening exercises

Strengthening exercises are useful for people with chronic pain looking to build up muscle mass. Another benefit of strengthening exercises can be attaining core strength. This can help you with improving stability, maintaining good posture and building balance as well as minimising the risk of injuries that could result in further pain. 

 

Cardiovascular exercises 

Cardio exercises offer many mental and physical benefits to people suffering from acute pain. Finding the correct exercise for you is key – the aim should be to find something that raises your heart rate without causing a flare-up of existing pain. A good example of cardiovascular exercise recommended by our Exercise Physiologists is hydrotherapy. Regular hydro sessions can keep you active even if you have mobility issues.

You can also try walking for a few minutes, three to five times a week to increase endurance, heart health, and strength. Starting small and building up slowly is key when it comes to setting yourself up for success in any cardio activity.

 

 

Exercise Physiologist working with Client on leg raise exercise

 

Relaxation exercises 

This type of exercise can be done anytime, anywhere and requires no equipment. If you have chronic pain, you can try deep breathing, meditation or visualisation. Lie in a comfortable position on the floor or bed, put your hands on your stomach and close your eyes. Take deep breaths and exhale; continue breathing as you focus on relaxing each part of your body. Alternatively, you can follow a guided meditation or visualisation whilst practising breathwork.

 

Stretching exercises 

Relieving tension in stiff muscles, alleviating pain, and enhancing overall mobility are just a few of the benefits of stretching. While you can explore various stretches to target specific areas of pain, it’s important to note that seeking guidance from an Exercise Physiologist for a personalised exercise program can streamline your journey to optimising exercise for pain management.

It’s essential to recognise that certain pain conditions may worsen with exercise, underscoring the importance of seeking assistance from a qualified professional.

 

Contact us Today! 

 Our Mobile Exercise Physiologists are Allied Health professionals who specialise in developing safe, individualised exercise and rehabilitation programs for people who present with a variety of health conditions, injuries, or disabilities.  

If you’re struggling with chronic pain management, we will work with you at your pace and utilise personally tailored exercises. Give our friendly team a call today on 1300 122 884 to book an initial appointment and begin your journey to a pain free life.

You may also like…