☑️ The Best exercises for chronic pain
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☑️The Best exercises for chronic pain
Whether it’s back pain, a funky shoulder, or aching knees, 1 in 5 adults experience chronic pain. While it might seem logical to avoid movement when your body hurts, exercise is actually one of the best
treatments for chronic pain.
Physical activity not only helps build the strength and flexibility to protect your
joints and correct muscle imbalances- it also decreases pain, and reduces fatigue and inflammation. However, if you suffer from chronic pain, it’s best not to jump straight into an intense workout! Start with low-impact options and work your way up. Here are the best kinds of exercise to resolve pain and tension:
Resistance training. Resistance training is a staple of any great exercise routine. Chronic pain is frequently caused by underactive muscles, and strengthening them back up helps rebalance the body. Start with lower weights so you can focus on form and control. Lifting too hard at
lower reps can carry a higher injury risk, especially before you build a solid foundation.
It can be helpful to emphasize functional movement training, which is a fancy way of describing exercises that mimic natural movement patterns. This usually
means using free weights instead of machines, and incorporating stability challenges that help recruit more muscles and engage your core.
Mobility training. Tightness is the enemy when it comes to pain and tension! Even just 10 minutes of consistent stretching and mobility work can help. Common hot spots are the hips, hamstrings, and shoulders. Build a daily habit of doing a few exercises for each
area.
Low-impact cardio. While running is a popular form of exercise, the constant impact of your feet hitting the ground can be jarring to joints over time, especially the knees. Our training system allows you to get your heart rate up while doing strength training. Works great for those with busy schedules and get bored with traditional cardio.
Myofascial release. While more a warmup than an
exercise, foam rolling and other forms of myofascial release are incredible tools for calming overactive, tense muscles. You can also try rolling trigger points with a ball or applying pressure using a tool like the Theracane. I recommend spending a few minutes focusing on your main trouble areas every day.
Chronic pain can be incredibly frustrating, but trust your body and start moving. If you work with a trainer, remember to report any increases in pain so you can adjust your routine accordingly. Consistency is key, so start by aiming for some kind of low-impact
workout 3x a week. Have patience, and soon those nagging aches will start to resolve!
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Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach
Owner, Results Performance Training
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