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Pain Reduction: Best Exercises for Chronic Pain

It is a wrong notion that exercise or movements exacerbate pain, rather it is a good way to help reduce pain, improving an individual’s quality of life. It is not that easy, but it doesn’t require you to run like an athlete and get too exhausted to gain best results and to get back on track with your health and fitness. Exercise allows you to reduce your perception about pain and it overcomes limited functioning. Just always be reminded to pace yourself and consult a physical therapist for medical advice. In this article, we will talk about the best exercises to help reduce your pain and increase your overall health and wellness.

For those who have physical capability, walking is the best form of aerobic exercise, that is a low-impact activity which is the best choice for people who have physical capability, that provides a list of healing benefits. The good news is that walking provides nutrition and oxygen to your muscles keeping them healthy, boosts energy, help rebuild stamina and reduce stiffness and pain. Walking can be done almost anywhere like in malls, parking lots, or school tracks. It has been shown in studies that low-impact aerobics is the most effective form of exercise for those suffering from FMS or fibromyalgia symptoms. FMS or Fibromyalgia affects the muscles and soft tissue causing chronic muscle pain, muscle spasms or tightness, fatigue, decreased energy, insomnia and stiffness upon waking or staying in one position for a long period of time. The causes of fibromyalgia can be obtained from stress or poor physical conditioning. Biking is another good aerobic exercise in reducing pain, because with the back-and-forth reciprocal motion, it helps provide relaxation to the muscles and joints. Swimming and water aerobics are other forms of aerobic exercises that can be done in a heated pool, to help reduce the buoyancy of water, providing muscle relaxation and helps with movement. Elliptical trainer is a lower-impact exercise compared to treadmill.

Stretching can be done at least once a day in order to loosen tight and stiff muscles, increase flexibility and improve your range of motion. Yoga improves breathing, posture and meditation, reducing the physical and psychological symptoms of chronic pain, and helps boost energy, build endurance and improves concentration and sleep in women suffering from FMS or fibromyalgia symptoms. For muscle tone improvement and for strong muscles, you can perform strength training using light weights (starting 1 to 3 pounds) that can be done two to three times per week.

Exercise is your best activity to improve not only your fitness, but also to reduce pain and improve your overall wellness and well-being. You can consult your physical therapist and gym instructor for the best exercises that fits your needs.

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