1. Take a Dip
Research shows that repetitive and low-impact exercises that don't pound on your muscles and ligaments, such as swimming, may greatly benefit those with joint problems.
When we exercise, not only do we feel better but we also become healthier. According to the Mayo Clinic, even though those who suffer from chronic pain have for years been told to rest, research is now showing that just the opposite is true. When we rest, we actually become stiffer, less flexible and less fit. All of these factors may increase chronic pain. Swimming is a great form of exercise for those who have chronic pain because it increases your range of motion, pumps blood to the heart and tones and strengthens muscles. There is little risk for injury unless you overdo it or don't know how to swim properly.
Don't worry too much about being more fatigued by getting moving: moderate aerobic exercise like swimming has been shown to boost energy, not take it away, particularly in the long run.
Health experts recommend people with chronic pain get 20 to 30 minutes of a moderate aerobic activity like swimming at least four times a week. If you're not someone who is comfortable going to a gym, check around at the local high schools that have swimming pools to see when they offer open swim time for the general public.
If you have chronic pain, consult your primary doctor to discuss a fitness routine that will work for you and your condition.
2. Lift Weights
Strength training is an effective component to a fitness plan for someone who has chronic pain. It's no longer just for jocks or bodybuilders. As we age or become sedentary, muscles start to weaken and they are replaced with fat. Lack of muscle means less support for our bodies, more risk for injury and consequently more pain.
If chronic pain is due to an injury, strength training is necessary to provide more support and power to the muscles around the injured area. It also can take the pressure off the injured area, thereby reducing pain.
Strength or resistance training should be performed on the major muscle groups. You don't have to belong to a gym to reap the benefits of strength training, though. Simply purchasing a few handheld free weights will do. Fitness experts recommend starting out slow and beginning a weight lifting routine under the guidance of a physical therapist or personal trainer who can teach you proper posture and lifting techniques.
3. Downward Dog
It may seem like everyone is toting around a yoga mat these days. But if you have chronic pain and feel left out of this ancient Indian bandwagon, consider this: Researchers at Harbor UCLA Medical Center in Los Angeles found that 4 weeks of yoga sessions significantly reduced the frequency and severity of chronic pain. So what exactly happens to our bodies when they start to breathe and move in unison?
Encountering a stressful situation makes most of us tense up. For anyone who has chronic pain, the tension that follows actually exacerbates the pain and makes it worse. Yoga has the capacity to improve chronic pain by teaching you breathing skills and postures that help you to relax. Most sufferers of chronic pain have muscles that are stiff and rigid and yoga helps to increase the range of motion in muscles and improve circulation, making muscles easier and less painful to move. Yoga also helps focus the mind so that you can have more control over your reaction to pain.
Look for yoga classes that are taught by a qualified yoga practitioner, preferably a teacher who teaches restorative yoga or one who has experience working with students who have chronic pain.
