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      Staying Active with Chronic Pain

      Staying Active with Chronic Pain

      Regular movement is one of the best tools for managing chronic pain. Gentle, low-impact exercise can help reduce stiffness, improve mood, and strengthen muscles without worsening pain. This guide offers safe activity tips and sample exercises you can do every day.

      Why Staying Active Helps

      • Reduces pain and stiffness by improving blood flow and flexibility.
        • Builds strength to better support joints and the spine.
        • Boosts mood and lowers stress hormones.
        • Improves balance and reduces risk of falls.

      Safety Tips for Exercising with Chronic Pain

      • Start slowly and increase activity in small steps.
      • Aim for consistency rather than intensity.
      • Warm up with gentle movements and stretches before exercise.
      • Listen to your body: mild soreness is normal, sharp or severe pain is a sign to stop.
      • Use supportive shoes and a safe, flat surface.
      • Stay hydrated and rest as needed.
      • **Discuss new exercise plans with your healthcare provider before starting.

      Low-Impact Exercise Ideas

      Walking

      A simple way to keep joints flexible and maintain cardiovascular health. Start with 5–10 minutes and gradually build up.

      Water Exercise

      Swimming, water aerobics, or even gentle walking in the pool reduce joint strain.

      Stationary Cycling

      Provides a good cardio workout with minimal impact on knees and hips.

      Gentle Stretching or Yoga

      Enhances flexibility and relaxes tight muscles. Choose beginner or chair yoga if balance is a concern.

      Tai Chi or Qigong

      Slow, flowing movements improve balance, reduce stress, and can ease pain.

      Light Strength Training

      Use light weights or resistance bands to strengthen muscles and protect joints.

      Sample Weekly Activity Plan

      • 3–4 days per week: 15–30 minutes of walking, stationary cycling, or water exercise.
        • 2–3 days per week: Light strength training (resistance bands, light hand weights).
        • Daily: 5–10 minutes of gentle stretching, yoga, or deep breathing.

      Key Takeaways

      Staying active—even in small amounts—can help control pain and improve overall health. The best exercise is one you can do safely and regularly. Work with your healthcare team to find the right plan for you.

       

      This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.