10 Exercises For People In Pain
Although exercise is the last thing most people in pain want to do, it can be an effective form of treatment. When done carefully and in moderation, exercise can strengthen the body and release endorphins to reduce pain. Here are ten activities for people in pain.
Walking is a great form of exercise that is low impact, meaning it is easy on your joints. Walking can also be done just about anywhere any requires practically nothing except a pair of comfortable shoes. Head up to the local track and take a few laps or park extra far at work each day.
Swimming is another low-impact exercise that is easy on joints and sore muscles. It’s a great exercise for people who have osteoarthritis or a joint disease where impact may cause a problem. This is because swimming defies gravity, making it virtually pain-free.
Yoga is an excellent way to learn breathing techniques that can be used to control or manage pain responses. It also promotes flexibility and stretches out sore muscles to reduce pain or make movement more tolerable.
4. Tai Chi
Like yoga, Tai Chi incorporates mindfulness to redirect negative thoughts away from the body. From a study published in the New England Journal of Medication, just two sessions of tai chi per week reduced pain, fatigue, and stiffness in patients with fibromyalgia.
Pilates is especially beneficial for those who suffer from lower back pain. According to a 2009 study published in the Archives of Physical Medicine and Rehabilitation, pilates improved pain greater than a stretching routine. Look for an experienced instructor to avoid injuries.
Stretching can be done just about anywhere, and it’s very effective at loosening up tight or painful muscles. Many different stretches can be done to alleviate pain. Try getting up and stretching anytime you've been sitting for extended periods of time.
7. Resistance Training
Strength training does not require heavy weights to be effective. Even using your own bodyweight is a great way to build strength around the joints that hurt, which can help alleviate pain. If you’ve been inactive for a long time, try doing push-ups and sit-ups around the house and move into more complicated exercises.
According to a study from Stanford University, subjects who were in the midst of a new love affair were less likely to experience pain. Sex also brings you closer to your partner, which can help redirect painful signals and bring the two of you closer.
Golfing is a great way to get out on the golf course and do some walking. It also helps promote movement and a social life, which are all needed to help deal with chronic pain. But be careful of any torso movement that may cause additional pain.
10. Aerobic Activity
Any aerobic activity, such as hopping on the stationary bike or treadmill, can help reduce pain by getting the blood flowing and heart pumping