Many people living with chronic pain have difficulty making exercise a regular part of their lives. However, regular exercise is important for keeping the body strong and healthy.
Even low-impact exercises like swimming, walking and yoga can help to build strength, improve flexibility and ease stiffness and pain.
Engage in physical activity to disrupt the cycle of inactivity and pain. Explore more at https://www.laclinicasc.com/ for expert guidance.
1. Swimming
Exercise is a proven way to reduce pain, especially for those with back and joint pain. However, some exercises can put too much pressure on the joints and can increase pain, instead. Swimming, on the other hand, is gentle on the body and provides natural resistance that helps strengthen muscles without increasing pain levels.
Walking is another low impact exercise that increases circulation, which decreases pain and stiffness. If you don’t have a pool at home, many local community centers and gyms offer water based workout classes.
Another great pool activity is water treading, which involves holding yourself upright in the deep end of the pool and moving your arms and legs. For those who need more stability, a pool noodle can be used to help with balance and provide support.
2. Walking
Walking is simple, doesn’t require any equipment, and can be done almost anywhere. Plus, research shows that it is one of the most effective exercises for managing chronic pain. It reduces stiffness and improves sleep, among many other benefits.
It also strengthens the muscles that support your joints, reducing pain caused by weak or tight muscles. And it opens up your blood vessels, improving circulation, which in turn can help prevent inflammation.
If you’re apprehensive about starting or resuming exercise, talk to your doctor. Physical therapists can guide you through safe movements, and occupational therapy can help you learn how to perform daily tasks in ways that won’t increase pain. And remember, it’s important to start slowly and listen to your body so you don’t push yourself too hard.
3. Core Strengthening
Even everyday acts like putting on your shoes, scooping up a mop or bending to look over something depend on our core muscles. Weak core muscles are linked to back pain, so building strength in the abdominals, obliques, and transverse abdominis is essential for reducing and managing chronic pain. Additionally, targeting the TFL muscle can also contribute to improved core stability and overall function.
Bicycle crunches are one of the most effective exercises for strengthening core muscles. Start by lying on the floor with your hands below your shoulders and your knees below your hips. Inhale, engage your core and bring your right elbow to touch your left knee. Repeat.
A physiotherapist can provide guidance in developing an effective core strengthening exercise program to suit your fitness level and goals. They can also offer safe alternatives to the more advanced exercises to avoid any unnecessary stress or injury to your body.
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4. Yoga
Adding yoga to your pain management strategy can help you fight back against discomfort. It improves flexibility and strengthens muscles, according to Consumer Reports, and it can also relieve stress.
Pain triggers the autonomic nervous system, increasing our stress levels and keeping us in a constant state of high alert. Studies have shown that mindfulness and yoga can alleviate this physiological hyper-arousal state, as well as psychological stress, improving a person’s quality of life.
Supported backbend, an exercise that opens the heart and releases chronic tension in the neck and shoulders, is one of the most effective yoga poses for managing chronic pain.
Begin in a comfortable, supportive relaxation pose like savasana (corpse pose) and breathe deeply into the front of your body. Notice how the sensations of your pain and tension dissolve into the breath.
5. Visualization
Visualization is a powerful tool that can be used in many different ways to achieve your goals and improve your life. It has been shown to reduce stress, increase focus and promote relaxation. It is also effective for managing pain and promoting healing.
During visualization, individuals can imagine positive experiences in order to shift their attention away from pain signals that are sent to the brain. This is a great technique to utilize in combination with other holistic therapies such as mindfulness meditation and gentle exercise like yoga.
For example, if you are experiencing pain in your knees, you can visualize walking down a beautiful path without any pain. You can also try to engage all of your senses, imagining what you see, hear, smell and feel.
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