• Sonal Agrawal

Exercises for Reducing Chronic Pain

Updated: Nov 18, 2019


Exercise is a common treatment for chronic pain. Depending on your current state of health, it may help decrease inflammation, increase mobility, and decrease overall pain levels, no additional medication required.

Try a combination of the cardio, relaxation, stretching, and strength exercises below and you may feel some of your pain ease away over time.

Cardio exercises:

Cardiovascular exercise has a few physical and mental advantages and can be especially useful for individuals with chronic pain. Cardio can be done any time of day and often requires little or no equipment. According to Elate experts try these following two exercises:

Walking:

Walking 30 minutes 3 to 5 times each week can help increase strength, continuance, and heart wellbeing. On the off chance that walking is challenging for you, begin moderate and stir your way up to longer strolls as you get more grounded.

Swimming and water aerobics:

This is an excellent alternative to walking for people with mobility issues. This low-impact cardiovascular exercise can help keep you moving without putting added stress on your joints and muscles. Swimming can often be therapeutic, and it’s a great way to clear your mind.

Relaxation exercise:

Relaxation exercises are important for many people who live with chronic pain. Visualization requires no equipment and can be done anywhere.

1.Deep breathing and visualization

2.Lie on your back or another comfortable position on the bed or floor.

3.Place your hands on your belly and relax your shoulders and feet.

4.Close your eyes and take a deep breath in through your nose. Exhale through your mouth, being sure to release all of the air.

5.Continue breathing in through your nose and out through your mouth, feeling your belly rise under your fingertips with each breath.

6.Continue this pattern and visualize pain leaving your body with every breath.

7.Repeat every evening before bed or throughout the day as needed.

Low back and glute stretch
  1. Lie on your back on the floor.

  2. Bring your knees towards your chest, then wrap your arms around your knees and give yourself a gentle hug.

  3. Rock side to side, feeling a stretch through your hips and low back.

  4. Try crossing one leg over the other for an added glute and piriformis stretch.

  5. Stand or sit beside a door.

  6. Raise your elbow above the shoulder on the side you want to stretch.

  7. Rest your elbow against the door jam. This will rotate the outside of the shoulder blade up.

  8. Next, turn your head away from that side and bring your head to look down.

  9. Gently deepen the stretch by placing your free hand on top of your head and applying slight pressure.

According to Elate experts, always consult your doctor before starting an exercise program. Specific exercises may vary depending on the origin of your chronic pain. It’s always best to consult a physical therapist for a personalized exercise routine. Certain conditions, such as fibromyalgia, may lead to increased pain with exercise, so start slow and monitor your symptoms.

Elate experts are always there to guide on these exercises, also to manage overall wellbeing.


8 views