Do you suffer from chronic pain? If so, you’re not alone. Millions of people around the world deal with chronic pain daily. A pain management doctor will often recommend exercises to help reduce chronic pain.
Read more: What Is Pain Management and How Can Pain Management Doctors Help You?
Exercising is a great, natural way to reduce your chronic pain. Here are ten exercises that you can do on your own to reduce the discomfort associated with chronic pain:
1) Swimming
Chronic pain like back pain or fibromyalgia can make it difficult to move and exercise. But low-impact exercises, such as swimming, are beneficial for reducing and managing chronic pain. Swimming is an ideal form of exercise because it works for all the major muscle groups while being easy on the joints.
For example, when you have fibromyalgia, you may experience increased pain and stiffness in the morning. Swimming is an ideal exercise first thing in the morning because it helps loosen up tight muscles, allowing your body to move more quickly.
2) Walking
Walking is another low-impact exercise that’s great for managing chronic pain. It not only keeps your muscles and joints moving, but it also increases your circulation. This helps to reduce pain levels while improving flexibility and muscle strength. Start walking a few blocks daily, then gradually increase your distance as you become more comfortable with the exercise.
2) Yoga
Yoga combines physical postures with breathing exercises and meditation to help reduce stress levels and improve flexibility. It can also help decrease inflammation, which in turn will reduce chronic pain. Start by taking a class or consulting a yoga therapist to get comfortable with the poses before attempting them at home.
3) Balance Training
When it comes to chronic pain relief, balance training is critical. Balance training exercises can improve coordination and reduce the risk of falls and injuries that could cause further pain. Examples of balance training include standing on one foot or using a wobble board.
A wobble board is a small, round board used to help improve balance and strengthen muscles. To use one, stand on the board with both feet and gently move your body from side to side.
4) Stretching
Stretching can help improve flexibility and range of motion and reduce stiffness in joints. Examples of stretching exercises include neck and shoulder stretches, lower back stretches, calf stretches, and hip flexor stretches. It is important not to overstretch, as this can cause more harm than good. Instead, gently stretch the muscle group until you feel a slight pull or tension and hold it for 10 to 30 seconds before releasing.
5) Pilates
Pilates can help strengthen your core muscles, reducing chronic pain and discomfort. Pilates is a low-impact exercise focusing on building strength in the abdomen and spine while improving balance and flexibility. This involves performing a series of exercises using the body’s weight as resistance and focusing on proper alignment. Pilates can be done almost anywhere, with a few pieces of equipment like a mat and small props, such as blocks and Foam rollers.
Call APAC Centers for Pain Management for Indiana pain management. We understand that living with chronic pain can be a difficult challenge. Finding effective methods to reduce your pain can help improve your quality of life and make it easier to manage your condition. Exercising is one of the most beneficial ways to reduce chronic pain and improve overall health.
