Physical Activity & Chronic Pain !
Please note: The following blog represents the opinion of myself (Liv) as a fitness professional and as person that suffers from chronic pain, and I am very aware that everyones experience with exercise and pain will be different so please talk to your doctor or specialist before beginning any exercise program.
Firstly what is chronic pain?
Chronic pain is defined as pain lasting beyond normal tissue healing time. It contributes to disability, fatigue, anxiety, depression, sleep disturbances and a poor quality of life. About 1 in 6 New Zealanders live with chronic pain, and no two people are affected in the same way. Now for some one that suffers with a chronic pain condition I completely understand and sympathise with others, Its an actual pain in the back side (excuse the pun) that can effect the simplest of day to day tasks. But I believe when it comes to exercise and pain, its time to change our thinking from a fear-based approach to one of confidence.
For many years, the treatment choice for chronic pain included recommendations for medications, rest and inactivity. However professionals are now realising that exercise may have specific benefits in reducing the severity of chronic pain, as well as more general benefits associated with improved overall physical and mental health, and physical functioning.
When I was first diagnosed with a form of inflammatory arthritis I didn’t have a clue what to do and what was best, the advice I was given was “to take it easy” and “take my medication” which I dutifully did. But over the years I have found that using exercise as another tool to help my chronic pain has been extremely effective. I am very aware that we are all different and what works for me may never work for someone else, but it is definitely worth having a look at the research and reaching out to a professional if you would like to know more . (I will pop a link to recent research at the end of this blog).
The key to exercising is to understand your limitations and just how important movement and rest are together. Setting unrealistic standards, and pressure to hit certain exercise goals and achievements can actually have a counterproductive effect, so know your limits. There will be days when you’ll feel you can do alot and then days when everything hurts, so don’t beat yourself up on these days. This may mean doing exercise differently than you have previously. Try not to measure your current strength and health against other people or even a previous version of yourself. Adapting exercise to suit you and listening to your body is the key to success.
Here’s a few ideas and tips in regards to movement that I hope will help.
Walk daily. Get your steps in, its wonderful for not only your joints but your mental health.
Use resistance (therapy) bands, I love using bands on days when I‘m having a pain flare-up and weights are not an option. They are so versatile and easy to use.
Don’t push through pain, the old saying of “go hard or go home” does not work when you are a chronic pain sufferer. Know your limits and stop if it hurts.
Choose exercises you enjoy, not those you feel you should be doing.
Modify or stop exercises that continue to cause pain.
Stretch each day, it helps your muscles relax, improves range of motion and increases blood flow which can help alleviate inflammation.
Remember there is help out there and research is ongoing, and if you or someone you know needs help or advice always reach out to a professional.
Have a great day and thanks for reading.
Liv.
Helpful Articles / Research links:
https://www.sciencedirect.com/science/article/pii/S266633761930006X
https://integrativepainscienceinstitute.com/exercise-chronic-pain/
