Learn More: Chronic Musculoskeletal Pain (CMP)
Manage Pain with Exercise
Curb your pain with the right kind of exercise.
When you live with chronic musculoskeletal pain, exercising might be the last thing you feel like doing. But it pays to keep moving. Workouts encourage your body to release endorphins -- neurotransmitters that act as natural painkillers. Regular exercise also helps you manage your weight, which is good news because extra pounds tend to aggravate persistent pain.
Your doctor can advise you on the best activities for you, but most pain-management exercise programs include this combination:
- Low-impact aerobic workouts. In one study, people with knee osteoarthritis who participated in a walking program felt less pain after just eight weeks. (Use these pointers to make your walks pain free.) Other pain-friendly aerobic options include cycling and swimming.
- Stretching. Studies have found practicing yoga and tai chi, both forms of exercise that enhance flexibility and range of motion, can help soothe pain. (Do these 6 easy exercises to relieve painful knees.)
- Resistance training. This kind of workout builds joint-supporting muscles to help reduce chronic pain. Your doctor or physical therapist may tell you to build muscle using weights, resistance bands, water exercises, or even your own body weight. (Try this easy 20-minute resistance-band workout you can do at home.)
Confer with your doctor before starting an exercise program, especially if you've been inactive due to chronic pain. Also, "listen" to your body whenever you work out and avoid any exercise that hurts. Check out these safe exercises for painful joints.
