Exercises for People in Pain
Exercise is a common treatment that may decrease inflammation, increase mobility, and decrease levels of pain. Trying different exercises such as cardio, relaxation, stretching, and strength exercises may help mitigate the pain.
Cardio exercises include walking, swimming, and water aerobics. Walking half an hour 3 to 5 times a week may improve strength, endurance, and heart health.
Relaxation exercises may also be helpful when utilizing deep breathing and visualization. After getting in a comfortable position, breathe in and out while visualizing the pain leaving your body with each breath.
Stretching exercises may also be beneficial with the use of the low back and glute stretch. The low back glute stretch can be done when lying on the floor. Bend your knees towards your chest and gently hug your legs while rocking side to side.
Strengthening exercises are important as adequate core strength helps maintain proper posture and balance and reduces the threat of injuries that could result in worse pain. Utilizing the “dead bug” exercise, lie on your back and extend your arms above you, as if reaching for the sky. Raise your feet and bend knees at a 90 degrees angle. Use your core by relaxing your rib cage and drawing your bellybutton down towards the floor. After breathing out, extend your left leg down towards the ground without letting it come into contact with the floor. Simultaneously, extend your right arm towards the floor above your head. Repeat 10 times per side.
The lack of exercise may lead to stiff muscles and lessened mobility and strength. This can result in more severe symptoms of chronic pain. Following a consistent exercise routine may help you manage symptoms and improve your health.