5 exercises for chronic pain

If you live with chronic pain, it can be tempting to limit your movement as much as possible. But sedentary habits can often worsen symptoms.

Exercise may help improve symptoms and slow the progress of some conditions, such as arthritis. 

Not all exercise is suitable for people living with conditions that cause chronic pain. You may need to select or modify activities, depending on the cause of your pain.

The following list suggests some exercises that research says may help manage pain.

Therapeutic aquatic exercise

Swimming and water aerobics provide cardiovascular benefits with low impact on joints. They can have significant benefits for people with chronic pain.

A 2022 study comparing physical therapy with therapeutic aquatic exercise found that participants who did water exercises had lower pain intensity and reported higher sleep quality than those who did not.

Walking

Walking is a low impact cardiovascular exercise and one of the easiest and most effective ways to manage pain without using medication.

A 2017 review of clinical trials found that walking could improve pain and quality of life for people with chronic low back pain.

Walking for 30 minutes five times per week will help you reach the recommended exercise goals for adults. If you’d prefer, you can walk for 10 minutes three times per day, instead of walking for 30 minutes all at once.

Walking can:

• strengthen the leg muscles, including those around the knee, which helps reduce stress on the joints
• boost overall mental and physical well-being
• reduce the risk of additional diseases and complications, such as obesity and diabetes

Yoga

Yoga helps manage chronic pain in the following ways:

• It builds strength and develops muscles that stabilize the body, such as the core, glutes, and quadriceps.
• It promotes flexibility, which can improve mobility and help prevents further injury.
• It involves relaxation, which studies in a 2021 research review suggest can help reduce pain and improve sleep.

Pilates

Pilates focuses on controlled movement, breathing, and stretching.

According to a 2018 research review, studies indicate it may help with a wide range of conditions, including:

• lower back pain
• ankylosing spondylitis
• multiple sclerosis
• postmenopausal osteoporosis
• non-structural scoliosis
• hypertension
• chronic neck pain

Stretching

Muscle tension and stiffness can worsen chronic pain, but gentle stretching can help relieve stiffness. People with mobility concerns can benefit from seated stretching exercises.

Here are a few stretches for commonly tense areas that you can do either sitting or standing.

Neck stretches

• Yes and no movements: Make slow “yes” and “no” movements with your head to stretch your neck muscles.
• Chin retraction: Push your chin out as far as you can, then pull it back into your neck. Do this several times.

Learn how to get rid of neck pain.

Shoulder stretches

• Shoulder raise: Sit or stand with your arms by your side. Gently lift your shoulders toward your ears, hold, then gently drop them back to a neutral position.
• Shoulder roll: Sit or stand with your arms by your side. Slowly make circles with your shoulders, first forward then backward.

Ankle and foot stretch

• Ankle rotations: Point the big toe of one foot and make five clockwise circles in the air. Reverse the direction, then repeat with the other foot.
• Heel and toe raise: Place your feet flat on the ground, and slowly raise your heels. Hold, then slowly drop them. Next, slowly raise your toes, hold, then slowly drop them.

You may also want to try some exercises for carpal tunnel pain.

Benefits

Research from 2017 has shown that exercise has benefits for people with chronic pain and that it can help reduce pain severity.

Exercise can also help:

• maintain flexibility
• strengthen the muscles that support the joints
• boost mental well-being
• reduce the risk of cardiovascular disease and other health concerns
• slow the progress of conditions such as osteoarthritis

It can also help reverse the cycle of pain — the more you exercise, the more mobility you have, and the better your overall health.

Can you take over-the-counter pain medication every day?

What exercises should be avoided?

It’s best to work out an exercise plan with a doctor or physiotherapist. Chronic pain can happen for many reasons, and not all exercises will be suitable for everyone. A medical professional can guide you toward exercises that are safe to do with your condition.

Types of exercise that are likely to be unsuitable include:

• high impact exercises, such as running or jumping
• contact sports
• any exercise that could worsen your condition or lead to complications

It is essential to:

• build up your activity level gradually
• warm up and cool down before certain exercises
• maintain proper posture and positioning to lower the risk of a fall or injury
• choose an activity you enjoy, as you will be more likely to continue with it

Other treatment options 

Exercise can be one of several treatment options, depending on your condition.

For instance, treatment guidelines for osteoarthritis of the hand, hip, or knee recommend a combination of:

• exercise
• weight management
• corticosteroid injections
• pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen
• NSAID gels, such as diclofenac (Volteran) for joint pain
• antidepressants, such as duloxetine (Cymbalta), in some cases
• cognitive behavioral therapy
• balance training

It’s advised that you work with a doctor to create a treatment plan that suits you.

What types of pain relief are there?

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Summary

Chronic pain can affect a person’s mental and physical well-being, as well as their mobility. If you live with chronic pain, you may find it hard to move.

But following a regular exercise plan can actually help manage pain and improve your mobility.

A doctor or physical therapist can help you develop a treatment plan that considers medication and physical activities suited to your needs.

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