If you’re dealing with chronic pain, it’s easy to feel like exercise is out of the question. However, working out can help you improve your pain management.
According to a study published in the Journal of Pain Medicine, exercise can help reduce chronic pain by up to 28%. And it’s possible to work around the pain. Chronic pain can last anyway from a few weeks to a few months. It can affect your daily routine but can come and go or stay longer than usual.
Some of the common examples of chronic pain are arthritis pain, back and neck pain, and neurogenic pain or damage to the nerves.
1. Consult with a doctor first
Before moving into any kind of routine, talk to your doctor, a physical therapist, or other qualified professionals first to find out what exercises are safe for you.
You may even need medical clearance for some types of exercises. Consult with a specialist, such as a neurologist if your concern is nerve-related or an orthopedic if it concerns the bone.
2. Do low-impact exercises
Low-impact exercises such as walking, swimming, and cycling can be easier on the joints and may help to reduce pain.
Studies have shown that aquatic exercise is particularly effective in reducing pain and improving function in patients with chronic pain.
A qualified professional can develop a safe and effective exercise program that meets your needs and limitations.
3. Warm-up and cool down properly
Proper warm-ups and cool-downs are essential for preventing injury and reducing pain. A warm-up helps the body before exercise by gradually increasing heart rate, blood flow, and muscle temperature.
Meanwhile, a cool-down allows the body to gradually return to its resting state by lowering heart rate and blood pressure, which can help prevent dizziness or lightheadedness.
Start with a low-intensity warm-up, such as walking or stretching, for 5-10 minutes before exercising. After exercising, cool down with some gentle stretches to help prevent muscle soreness.
4. Strengthen your core
Core strengthening exercises can help improve posture, reduce stress on the joints, and reduce pain. Studies have shown that core strengthening exercises can be effective in reducing pain and improving function in patients with chronic low back pain.
The professor emeritus from the University of Waterloo recommends exercises that strengthen the core and improve stability, such as planks or bird dogs.
5. Use proper form
Using proper form is essential for preventing injury and reducing pain. Make sure to use proper posture and form when exercising, and avoid any movements that cause pain.
You can start with a personal trainer to help you correct your form in the beginning.
6. Listen to your body
It is important to listen to your body and stop exercising if you experience pain. Pay attention to the physical sensations and signals that your body is giving you.
Overdoing it can lead to injury and make your pain worse. Focus on proper form when doing the exercises.
7. Use CBD for stress and pain relief management
Several studies have shown that CBD may have the potential in relieving chronic pain, reducing inflammation, and managing anxiety and depression.
CBD interacts with the body's endocannabinoid system, which plays a role in regulating pain, mood, and immune function. Verma Farms CBD oil in fruit flavors offers a Hawaiian-inspired way to help you relax throughout the day. You can apply CBD sublingually or add CBD to your food with these recipes.
Remember, chronic pain is not a one-size-fits-all condition. What works for one person may not work for another. It's important to find what exercises and methods of pain management work best for you.
You can start small and build up gradually, focusing on low-impact exercises and proper form. Don't forget to listen to your body and communicate with your healthcare provider about any changes you may need to make.
With time and persistence, you can overcome the obstacles of chronic pain and enjoy the many benefits of staying active.