Why should you exercise if you have chronic pain?
For those people who have been diagnosed with a chronic pain condition, the thought of exercising can be overwhelming. Over time people who have chronic pain, tend to first limit activities that make their pain worse and then progressively cut other activities out of their lives. When muscles are not exercised and joints are not moved on a regular basis muscles atrophy and joints become stiff leading to an increase in pain. This cycle of pain, leading to a decreased level of fitness and activity, leading to more pain can be stopped by following a low intensity, well-balanced exercise program.

How does exercise help chronic pain?
Exercise helps with flexibility, strength, mood, sleep patterns, weight management, and by producing endorphins. Muscles that are flexible are at less risk of becoming injured during movement, and do not exert as much pressure on the underlying joints than muscles that are tight. Improving the strength of muscles that surround a joint will help to support that joint, reducing the pressure that is exerted on it. Exercise has been shown to improve people’s moods leading to a sense of optimism. Exercise has also been shown to improve ones sleeping pattern. Being well rested helps to reduce stress and help you to better manage pain. Finally your body releases endorphins when you exercise. Endorphins can block the feelings of pain and have been shown to increase your self of wellbeing and reduce the feelings of anxiety and depression.

What do I need to know to get started?
Before starting any exercise program, you should consult your physician or physical therapist about the benefits and risks of initiating a fitness program. Next you should start performing aerobic exercise, such as walking, gentle strength training and flexibility exercises. You should start off easy and slowly increase the time and intensity of your exercise over a course of weeks and months. It is important for you to also rate you pain and write it down, so that you can objectively know how you are doing. Ask yourself twice per week to rate your pain, once when you have finished exercising and again at one other time. Make sure to rate the pain on the same day and time during the week. Rate your pain on a scale from 0-10 (0 is no pain, and 10 is the worst pain that you can imagine). Exercise for chronic pain management works best when it is done in conjunction with physician prescribed medication, following an appropriate diet, the use of relaxation techniques, and other therapies, such as acupuncture, chiropractic care, and massage.

How Peoplefit can help
Peoplefit Health and Fitness Center is devoted to improving the health and wellness of people in the greater Woburn community. We use our expertise to create safe and effective individualized exercise programs in order to help you reach your goals. If you would like to speak with a physical therapist about exercise and its effects on any health related condition, please contact us.