Thursday, April 01, 2021

The 5 Best Exercises for Chronic Pain

A reported 50 million adults across the United States are living with chronic pain, such as rheumatoid arthritis, endometriosis, fibromyalgia, or chronic fatigue syndrome.

If you are one of them, physical activity might be the furthest thought from your mind, but it could help alleviate the pain and discomfort you experience each day. If you want to experience a better quality of life, consider the following five best exercises for chronic pain.

1. Yoga

According to a study published in the Journal of Pain Research, yoga can decrease psychological and physical symptoms for women living with chronic pain. There are various yoga exercises you can perform to match your needs, such as traditional yoga, hot yoga, or aerial yoga.

The gentle workout can stretch out your muscles, help you control your breathing, and improve your posture. However, you must invest in the right clothing and equipment to feel comfortable during the exercise. For example, you could enjoy ultra-dense support with a thick yoga mat. Also, you’ll need to wear leggings, a vest, or a t-shirt that will not restrict your movement.

2. Stretching

If yoga isn’t right for you, incorporate other stretching exercises into your lifestyle instead. Stretching out your muscles can combat chronic pain, as it can loosen stiff muscles, increase flexibility, and provide you with a better range of motion. As a result, you might find your pain subsides after the exercise. 

3. Walking 

If you’re looking for a light exercise that will not exacerbate chronic pain, walking is an ideal option. It will increase oxygen to your muscles, ease pain and stiffness, and boost your energy levels. Put on some walking shoes to enjoy a stroll in a park, around the block, or at a museum. It’s theperfect activity for those living with fibromyalgia or chronic back pain

4. Pilates

If you struggle with arthritis, back pain, or joint issues, Pilates could be an ideal solution to your discomfort. The low-impact workout will require you to focus on small movements that will stabilize your core and back muscles. Following regular workouts, you could enjoy greater flexibility, improved muscle strength, and a decrease in joint or back pain. Similar to yoga, you’ll need to buy non-restrictive clothing and a supportive mat to get started. 

5. Swimming

Swimming is a fantastic exercise for those struggling with debilitating chronic pain. Water can relax the muscles, while its buoyancy can take pressure off the joints. Therefore, it can help you move your body with ease while improving your flexibility, strength, stamina, and cardiovascular health. There are different exercises you can perform in the water to match your preference and range of motion, too. You could opt for slow strokes, enjoy water aerobics, or use a floatation device. 


If you are living with chronic pain, you must not avoid exercise. Inactivity cannot only lead to serious health consequences, but it can actually exacerbate chronic pain. If in doubt, talk to your doctor about the best exercise for your needs. Also, ease into each exercise and stop right away if you experience any pain or discomfort.


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