If you are coping with chronic pain, you are not alone. The Centers for Disease Control and Prevention estimates that nearly a quarter of Americans live with chronic pain. For many, the condition limits everyday mobility and keeps them from doing the things they love.
“When you’re in pain, it’s easy to think the pain will get worse if you exercise,” says Jerry Markar, MD, a pain medicine specialist at UCLA Health. “But not exercising leads to muscle deconditioning and weight gain, which can lead to more pain.”
The best way to stop that vicious cycle? Keep moving.
Benefits of exercise for chronic pain
When it comes to joint pain from arthritis or other degenerative conditions, movement is medicine. Keeping your joints moving is critical.
“Movement can reduce joint stiffness and improve strength, which will lead to increased range of motion with less pain,” says Dr. Markar.
People experiencing chronic pain from other conditions — including fibromyalgia, cancer, nerve damage or trauma — also benefit from more movement. Staying active has benefits for your overall health and helps ease pain in numerous ways. It releases endorphins (the “feel-good hormones”), which improve mood and can help reduce perception of pain.
“Movement increases blood and oxygen flow throughout the body, which can help reduce inflammation,” explains Dr. Markar. “And exercise helps build muscle strength. Stronger muscles can allow you to do more of your daily movements without pain.”
Getting regular exercise can aid in maintaining a healthy weight. Less weight puts less pressure on joints, keeping them healthier and less painful.
How to get started exercising with chronic pain
If you’ve been avoiding exercise due to chronic pain, it’s best to start moving under professional guidance. “Working with a physical therapist provides structure, motivation and a safe way to get moving again,” says Dr. Markar.
He suggests committing to a series of sessions — typically anywhere from six to 24 — to help kickstart your new habit. But managing pain with movement requires you to keep going even after you’re no longer working with a physical therapist.
“That’s when you need to find some sort of exercise program you can do on a regular basis,” says Dr. Markar, “ideally, a class or a group that holds you accountable.”
Best exercises for chronic pain
The best exercise for managing chronic pain is the one you’re most likely to do. “It’s important to find something you enjoy and that you’re able to stick with,” says Dr. Markar.
Gentle, low-impact types of exercise are better and safer for most people with chronic pain. Starting off slowly and gradually building up your intensity and amount of exercise is also important. Good options include:
- Cycling (a recumbent bike, featuring a reclined seat with back support, may be most comfortable)
- Elliptical trainer
- Pilates
- Swimming
- Tai chi
- Walking
- Water aerobics
- Yoga
- Zumba
Tips for staying motivated
Joining a class, a meet-up group or just finding a steady partner will go a long way toward keeping your exercise routine on track. “Having something — or someone — to hold you accountable is a good thing,” says Dr. Markar.
If you dread exercising, look for ways to make the time pass more pleasantly. Make a playlist of songs you love and listen while you work out. Or use the time to catch up on a podcast or TV show (if you can safely watch while on a recumbent bike or elliptical trainer).
Whenever possible, meet a friend and work out together. If you can’t meet in person, make a phone date to catch up while you both exercise. “Tying your exercise to something else you enjoy will help you stick with it,” says Dr. Markar.
Staying consistent will start to have its own rewards too. “Patients who stick to activity all feel better,” says Dr. Markar. “And most are able to reduce the amount of pain medication they need.”
How to tell if you’re pushing too hard
When you’re already dealing with pain daily, it can be difficult to know how hard to push yourself during a workout.
“Start slowly and listen to your body,” advises Dr. Markar. There may be some days when you feel you can do a bit more, and others when you need to scale it back.
“A little soreness or discomfort after a workout is normal and part of your muscles getting stronger,” he adds. “But if something feels overly painful, try a different activity.” When in doubt, don’t just stop exercising. Talk to your doctor or check in with your physical therapist for advice on how to continue safely.
“It’s OK to miss a few days here and there when you’re having a bad pain day, but moving as often as possible is ultimately going to reduce your pain,” he says. Make movement a daily habit — whether that’s a trip to the gym or just a walk around the block.
