Tips for exercising with chronic pain

Written by Exercise Right

Exercising with chronic pain can be challenging, but it is possible to stay active and experience the benefits of regular physical activity. Here is some practical advice to help you exercise with chronic pain.

Are you a ‘persister’ or ‘avoider’?

Assess your current activity patterns to determine if you fall into the category of “persisters” or “avoiders.” Persisters tend to push through the pain and may need to divide their activities into smaller, manageable portions. Avoiders, on the other hand, fear worsening symptoms and may benefit from graded exposure and graded activity strategies.

Set meaningful goals

Instead of aiming for a pain-free state, focus on staying engaged in activities that matter to you. Identify activities that you would be doing if you didn’t have pain. This could include structured exercises, hobbies, or social activities. Research suggests that staying active and engaged can lead to pain relief.

Gradually increase activity

Develop a graded exposure exercise program based on the activities you struggle with due to pain. Start with a small amount of the activity, such as walking, and gradually increase the duration or intensity. Expect some pain during exercise, as it is normal when recovering from persistent pain. Painful exercises can help in reducing pain in the long term.

Monitor pain levels

Pay attention to your pain levels during and after exercise. If you can cope with the pain, continue with the exercise. However, if the pain exceeds your acceptable threshold or lasts longer than 24 hours after exercise, decrease the amount of exercise until you can cope with it again. Adjust the exercises based on your symptoms, increasing or decreasing repetitions or resistance as needed.

Start slowly

Begin with an exercise amount that you are confident you can achieve without prolonged exacerbation of symptoms. Starting with a small amount of exercise helps build confidence and is an important part of the therapeutic process. Choose exercises and activities that are challenging due to your pain problem but still within your comfort zone.

Use a time-contingent strategy

Once you become accustomed to the exercises or activities you have chosen, set goals ahead of time to increase the activity despite your symptoms. This approach helps you gradually increase your activity level and achieve more than you initially thought possible.

Modify activities if necessary

If you are unable to perform even a small amount of the chosen activity, consider breaking it down into simpler tasks. For example, if gardening is challenging, start with basic movements like forward bending indoors. Gradually increase the difficulty as your capacity improves until you can engage in the full activity.

Seek professional guidance

Before starting any exercise program, it is important to consult with a qualified exercise professional, such as an Accredited Exercise Physiologist, who can assess your condition and provide appropriate guidance. They can help you set up a graded exposure program and ensure your safety during exercise.

Remember, finding the right balance between activity and pain management is key. By gradually increasing your activity level, focusing on meaningful goals, and seeking professional advice, you can effectively exercise with chronic pain and improve your overall well-being.