Chronic pain can take a toll on your daily life, making even simple tasks seem almost not worth undertaking. But did you know that incorporating certain exercises into your routine can help manage and relieve chronic pain? You don’t have to be a fitness guru to do them, either!

Here are some easy-to-do exercises that you can try right now for relief.

Gentle Stretching

Stretching is a great way to increase your flexibility and reduce muscle tension. It can also help improve your range of motion and prevent stiffness. Passive stretching (holding a stretch) is also a lot more gentle on your body and allows you to control how much you stretch.

Try these gentle stretches for some relief:

• Neck Stretches: Sit or stand up straight, and slowly tilt your head to one side, bringing your ear toward your shoulder. Once you’ve gotten as far as you can hold still for 15-30 seconds, then switch and do the same on the other side.
• Shoulder Rolls: Stand or sit, keeping your back straight. Roll your shoulders forward in a circular motion for 10–15 seconds, then reverse and roll them backward.
• Hamstring Stretches: Sit on the floor with one leg extended and the other bent, foot against the inner thigh of your extended leg. Reach toward your toes, keeping your back straight. Stay still for 15–30 seconds, then repeat on the other leg.

Low-Impact Aerobic Exercises

Aerobic exercises are good for your cardiovascular health and also release endorphins, which can help reduce your perception of pain. Here are some aerobic exercises that can help reduce chronic pain:

Walking

A brisk walk around your neighborhood or on a treadmill can get your heart pumping without putting too much strain on your body. Walking outside can also help with mental well-being—that fresh air does wonders!

Swimming and Water Aerobics

Swimming provides a full-body workout and the water supports your body, reducing the impact on your joints. Aerobic swimming exercises are also frequently performed in classes, which gives the exercise a wonderful social component.

Cycling on a Stationary Bike

This is a great way to get your heart rate up while sitting comfortably.

Strengthening Exercises

Strengthening exercises support your joints and improve overall stability, which can help manage chronic pain.

If you’re uncertain where to start when it comes to strengthening exercises, give these a try:

• Wall Push-Ups: While you are facing a wall, put your hands on it at shoulder height and do a push-up against the wall. This is easier on your joints than traditional push-ups and can be made more difficult later on by starting further away from the wall.
• Seated Leg Lifts: Sit in a chair that lets you keep your back straight. Lift one leg at a time, holding it straight out for a few seconds before lowering it. Repeat with the other leg.
• Light Resistance Band Exercises: Use a resistance band for simple exercises like bicep curls or shoulder presses to gently build muscle strength.

Mind-Body Exercises

Get two for the price of one with mind-body exercises! These exercises reduce stress and enhance overall well-being, making them particularly effective for managing chronic pain.

Here are some particularly effective mind-body exercises for chronic pain:

• Yoga: Practicing yoga can improve flexibility, strength, and balance, and it incorporates breathing exercises that help with relaxation.
• Tai Chi: This ancient Chinese practice involves slow, flowing movements that improve balance and reduce stress.
• Pilates: Focuses on core strength, flexibility, and body awareness, which can help alleviate pain.

Tips for Exercising with Chronic Pain

Try the following exercises or just exercise in general, and remember these suggestions to make it a little easier:

Listen to Your Body

Pay attention to how your body feels. Don’t push through severe pain, and understand the difference between discomfort (minimal pain that goes away quickly) and actual harm (pain that sticks around after a day has passed).

Be Consistent

When you incorporate these exercises into your daily routine, start slow. This can mean gradually increasing the intensity as your body adjusts, as well as only starting with a few exercises and adding on more as you go.

Consult a Professional

If you’re uncertain where to start, schedule an appointment with a doctor or physical therapist. These medical professionals can suggest exercises that you can start with to help with your specific pain management.

At Arkansas Spine and Pain, we can help you deal with chronic pain and find solutions to lessen it—and remember, life begins where pain ends. Reach out to us today!