Chronic pain and exercise

What is chronic pain?

Chronic pain is pain that persists beyond the expected healing time of an injury, whereas acute pain is caused by tissue damage which happens after an injury and we can see swelling and feel the inflammation. Chronic pain however, is associated with the sensitivity of the nervous system and ‘non tissue related factors’ and can become associated with how our brain is interpreting the messages which is coming up from our body.

Often when we experience chronic pain we avoid activity in an attempt to not cause pain flare ups. However, we know that gradually over time, people experiencing chronic pain become less able to complete activities which were previously enjoyed, for example walking, and commonly also have difficulties in completing activities of daily living such as housework.  Often as we rest, out body gets weaker, we lose fitness and we become socially isolated. Chronic pain is made worse by depression as the pain an emotion centres are right next door to each other in the brain and can interact with each.

Why is it important to exercise?

Significant research has shown that exercise is an essential aspect in the treatment of chronic pain. Studies have shown that it can be an effective way to reverse this downward cycle of deconditioning and worsening pain, and gradually over time help those with chronic pain engage more in activities of enjoyment and essential activities of daily living with greater ease.

Things to remember:

Remember that ‘Exercise is Medicine!’ and is an important daily strategy used to assist in the management of pain conditions.  Exercise helps to keep your body strong and flexible, helps with depression and means you do not become socially isolated.

It is important to start slowly when beginning an exercise program, and avoid pushing into stronger pain. It is often useful to use the 0-10 scale to monitor your pain levels while exercising. If pain levels increase by more than 2 points from baseline you should stop and modify that exercise, to ensure that you do not cause a flare up of your pain.

Types of Exercise – Remember

Exercise Right recommends combining multiple forms of exercise for chronic pain, including:

1. Stretching exercises – It’s important to stretch at least once a day to help increase flexibility, loosen tight/stiff muscles, and improve your range of motion. Stretching everyday will help ease your everyday movements.
2. Strengthening exercises- To help build strong muscles, for example, squats, wall push ups or core stability exercises.
3. Cardiovascular exercises – Walking, swimming or bike riding provide light aerobic exercise, which provides a list of healing benefits. If working out in a gym, try an elliptical trainer (which is lower impact than a treadmill).

If you have any concerns about pain speak with our physiotherapists as they can help you to work out which exercise is best for you.