If you've faced persistent pain, the idea of exercising can seem daunting. How can you work out when even simple movements like bending over or carrying groceries cause discomfort?
This is a common concern among my physical therapy patients. The good news is that exercise can provide pain relief. A recent 2024 narrative review in Healthcare sheds light on specific exercise strategies that can reduce pain intensity over time.
Exercise has immediate benefits by affecting hormones and the nervous system, leading to reduced pain sensitivity and severity, as noted in a 2019 review in The Journal of Pain. However, it's crucial to find the right exercises that don't exacerbate your pain.
Instead of adhering to the "no pain, no gain" mentality, which isn't suitable for musculoskeletal pain, opt for exercises that don't cause discomfort. Isometric exercises and moderate-intensity cardio, as highlighted in studies in Medicine & Science in Sports & Exercise, can effectively reduce pain sensitivity and severity.
For example, isometric exercises like wall sits or modified resistance exercises can be beneficial. Similarly, cardiovascular activities such as swimming, brisk walking, or cycling can elevate your heart rate without causing pain.
When designing your exercise routine, focus on reducing the range of motion initially. Over time, you can gradually increase the intensity and range of motion as your body adapts. Incorporate a mix of aerobic conditioning, resistance training, and proprioceptive exercises for a comprehensive approach.
A validated program outlined in a 2024 study published in BMJ Open Sport & Exercise Medicine for individuals with chronic low back pain emphasizes strength training, conditioning, and proprioception. It involves two sessions per week initially, gradually decreasing to 1–2 sessions per week over six months.
Each session includes warm-up, aerobic conditioning, proprioceptive exercises, and resistance training targeting different muscle groups. Progression is based on time rather than pain, ensuring a gradual and safe increase in intensity.
Remember, consistency is key. Even if you experience some discomfort initially, continuing with exercise can help reduce pain over time. Personalize your program to suit your needs and preferences, whether it's using equipment like bands or machines, and don't neglect regular physical activity once the pain subsides to prevent relapses and maintain overall health.
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