Grasping the connection between chronic pain and exercise can be challenging. Pain is a normal response from our brain, but how do we identify when it signals a health concern?
Pain functions as a survival tool, alerting us to potential harm or injury. Experiencing minor pain or discomfort during exercise can be normal and doesn’t necessarily indicate harm.
Chronic pain affects around 3.6 million Australians and is defined as pain persisting beyond the normal healing time of an injury. It occurs when the communication between the pain site and the brain is delayed or disrupted.
About 56% of those with chronic pain experience limitations in their activities.
Myths Surrounding Exercise and Pain
Many believe that they must either endure the pain or undergo surgery. However, exercise can be a great, and often overlooked option.
Role of Exercise Professionals
Accredited Exercise Physiologists (AEPs) are specialists in designing exercise plans for those with chronic pain. They tailor physical activity programs to suit individual conditions and abilities.
While surgery may try to address anatomical ‘issues’, chronic pain can persist post-surgery. Therefore, incorporating exercise into treatment plans is beneficial.
Chronic Pain Among Veterans
Veterans experience complex pain conditions at a disproportionately higher rate than the general population due to their service’s demanding nature. About 50% of veterans suffer from chronic pain, compared to 20% of the general population.
Military service involves various stressors, such as traumatic experiences, deployments, and family separations, all contributing to chronic pain. Women in the military are more likely than men to experience back, musculoskeletal, and joint issues.
Veterans often face conditions like osteoarthritis, nerve impingements, sciatica, and muscular/tendon tears, contributing to their pain. They also frequently experience chronic pain alongside mental health challenges like PTSD and mild traumatic brain injury.
Exercise for Chronic Pain
Engaging in regular exercise improves cardiovascular endurance, muscle strength, and flexibility, preparing the body for activities that typically cause pain. i.e lifting groceries or playing with your children.
Physical and Mental Health Benefits
Regular physical activity reduces fatigue, improves energy levels, and lowers the risk of re-injury. Exercise can also act as exposure therapy, small doses of movement in different ways can challenge the body and brain, helping to rewire our pain pathways and create new, positive experiences of exercise.
A 2017 review found that individuals with chronic pain who exercised with some pain experienced significant short-term pain relief compared to those who avoided pain during exercise.
Overall, exercise offers numerous health benefits, including:
- Better pain tolerance and desensitization
- Enhanced strength, mobility, and flexibility
- Reduced inflammation
- Weight management support
- Increased energy levels
- Improved immune function
- Better sleep, which can influence pain
- Elevated mood and reduced depressive symptoms
- Lower stress levels
- Improved PTSD symptoms, which can decrease pain sensitivity
Seeking Help for Pain Management
If you’re dealing with chronic pain and considering exercise, consult an Accredited Exercise Physiologist (AEP) for expert guidance.
An AEP can develop a safe exercise program to decrease the risk of worsening symptoms or re-injury. Recovering from or managing persisting pain is a tough journey. Having a trusted clinician to provide support is the best and safest course of action, letting you know when you are doing too much or doing things that may be hindering your recovery.
For those experiencing pain during exercise or struggling with chronic pain, connecting with a local Accredited Exercise Physiologist is a great step toward effective pain management.
