10 Exercises to Reduce Chronic Pain

Chronic pain can be debilitating. The lifestyle of the current generation has caused it to spread like a plague.

Researches have shown that exercise can help to reduce chronic pain. Exercise has many benefits, including improving mood, energy level, strength, physical function, and quality of life. Also, regular exercise can help to decrease inflammation, decrease overall pain levels, and increase mobility. 

A combination of exercises can ease chronic pain over time. Here are a few exercises to reduce chronic pain, which you should incorporate in your daily routine.

1. Walking

Walking is the most basic and easiest among all exercises to reduce chronic pain. Walking 30 minutes 3-5 times every week can help improve strength, heart health, and endurance. Also, morning walks give a positive and energetic start to the day. If walking is a challenge for you, start by slow walking and as you get stronger, work your way up to longer walks. If you use a cane or a walker, remember to take it with you.

2. Swimming 

Swimming is a great way to get moving, especially for people with arthritis, heart failure, or chronic pain. For people with mobility problems, swimming is an excellent substitute for walking. There are many benefits of swimming, such as lowering cholesterol, improving blood circulation, strengthening muscles and bones, and even relieving chronic pain. It is a great way to stay in shape and a fun sport to do.

3. Aquatic Aerobics

Gentle exercise in lukewarm water often helps in reducing chronic pain symptoms. Study shows that reduced pain may be because of the impact of in water-based workouts on the joints.

4. Stretching 

Stretching is often a valuable exercise for the recovery of chronic pain. Gentle stretching, relaxation exercises, and maintaining good posture are helpful pain-reduction mechanisms to incorporate into everyday routine.

5. Yoga

Regular practice of yoga can help people with fibromyalgia, arthritis, low back pain, migraine, and numerous other types of chronic pain conditions. A study done by Annals of Internal Medicine found that weekly practice of yoga can help people with chronic back pain as it increases mobility more than any other medical care for the condition. 

6. Strength Training

Strength exercise can significantly reduce chronic pain. It can also benefit the overall health of the person. Workouts that use resistance machines or free weights are helpful and supportive for balanced strength exercises. Start gently and build strength gradually to prevent injuries.

7. Breathing Exercises

Breathing exercises are of utmost significance for people with chronic pain. Deep breathing aids in the relaxation of cartilages and muscles. This exercise needs no joint movement or any other physical movement that could put stress or strain on muscles. Therefore, deep breathing is among the best gentle exercises for chronic pain. Also, it is perfect for people with muscle fractures and joint pain.

8. Mindfulness

Mindfulness is a popular technique to ease chronic pain. The sole purpose of this ancient technique is to concentrate on the present moment, acknowledging the pain, feelings, thoughts, body, and surroundings. Mindfulness may help people to positively change their outlook and viewpoints on life and cope with the encounters head-on.

9. Massage

Therapeutic massage is beneficial for a lot of chronic pain conditions by relaxing painful tendons, muscles, and joints. Furthermore, massage can help reduce stress and anxiety and get the blood flowing. There is a wide range of massage techniques, including deep tissue, Swedish, sports, trigger point, Shiatsu, and reflexology.

10. Activities of Everyday Living

If the chronic pain of a person prevents them from exercising or visiting the gym seems overwhelming, daily chores and activities can help. Routine activities like doing laundry, cooking, bathing, dressing, and getting the mail are also valuable approaches to consolidate movement throughout the day.

Final Words

Inactivity leads to decreased mobility, decreased strength, and muscle stiffness. These things can worsen chronic pain. Engaging in regular exercises can help to manage the symptoms and improve overall health.

You can browse through Dr. Nancy’s Body Soul Essentials to learn about wholistic approaches to reduce chronic pain. Dr. Nancy’s Body Soul Essentials also offers a comprehensive range of natural and safe products that improve health through natural and preventative measures. 

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