Understanding Chronic Pain and the Benefits of Exercise – Lori Ryan AEP

What is Chronic Pain?

Chronic pain is defined as pain that persists for more than 12 weeks despite medication or treatment. Unlike acute pain, which is a normal sensation triggered by the nervous system to alert you to possible injury, chronic pain is ongoing. Chronic pain can occur for many reasons, even in the absence of an injury. It can be linked to various conditions like arthritis, back problems, migraines, fibromyalgia, and nerve damage.

Chronic pain can affect every aspect of life, making daily tasks difficult and impacting emotional well-being. People with chronic pain may experience symptoms such as:

• Continuous or intermittent pain
• Aching, burning, or shooting pain
• Stiffness and decreased range of motion
• Fatigue
• Sleep disturbances
• Mood changes, including anxiety and depression

The biopsychosocial model of chronic pain (pictured above) considers the interplay of biological, psychological, and social factors and their impact on the pain response. Biological factors include physical condition and genetic predispositions; psychological factors encompass emotions, thoughts, and behaviours; social factors involve relationships, cultural influences, and support systems. This model emphasizes that chronic pain is not merely a physical issue, but a complex experience shaped by multiple, interconnected elements, necessitating a comprehensive treatment approach. Spending time to identify factors that change your pain response beyond just the physical elements, be it positive, negative, or neutral, is paramount to a well-rounded and efficient treatment plan.

The Benefits of Exercise for Chronic Pain

Exercise might seem counterintuitive for those dealing with chronic pain, but it is one of the most effective strategies for pain management. Here’s why:

1. Reduces Pain Perception: Regular physical activity can help reduce the perception of pain. Exercise stimulates the release of endorphins, which are the body’s natural painkillers. These chemicals interact with the receptors in your brain that reduce your perception of pain.
2. Improves Mobility and Flexibility: Exercise helps maintain and improve flexibility and range of motion, which is crucial for people with chronic pain. Stretching and strengthening exercises can reduce stiffness and increase overall mobility, making daily activities easier.
3. Enhances Muscle Strength: Strong muscles can better support and protect joints, reducing the strain on these areas. This is particularly beneficial for people with conditions like arthritis or back pain.
4. Boosts Mental Health: Exercise has well-documented benefits for mental health, including reducing symptoms of depression and anxiety, which are common in people with chronic pain. Physical activity can enhance mood and improve overall emotional well-being.
5. Promotes Better Sleep: Regular exercise can help improve sleep quality, which is often disrupted by chronic pain. Better sleep can, in turn, help reduce pain sensitivity and improve overall quality of life.

Exercise Recommendations for Chronic Pain

When incorporating exercise into a chronic pain management plan, it’s important to do so safely and effectively. Here are some general recommendations:

1. Consult a Healthcare Professional: Before starting any exercise program, consult with your general practitioner and/or your Accredited Exercise Physiologist or Physiotherapist to ensure the exercises are safe for your specific condition.
2. Start Slow and Gradual: Begin with low-impact activities and gradually increase intensity and duration. This helps your body adjust and aims to prevent flare ups of your pain.
3. Choose the Right Activities: Choose exercises that are gentle on the joints and muscles, such as walking, swimming, cycling, yoga, and tai chi. These activities can provide significant benefits without putting excessive strain on your body. Also, finding certain strength or mobility exercises that you can do without causing pain, or that can feel good on your body, will help reduce your sensitivity to movement. Remembering these movements for when pain is heightened can help you stay in routine and reduce the central nervous system response for pain.
4. Incorporate Strength Training: Light strength training exercises can help build muscle and support joints. Use resistance bands or light weights and focus on all major muscle groups. The goal here is to slowly build capacity over time.
5. Include Flexibility and Stretching Exercises: Stretching exercises can help maintain flexibility and prevent stiffness. Consider activities like yoga or simple stretching routines.
6. Listen to Your Body: Pay attention to how your body responds to exercise. If you experience increased pain during the session or in the 24-48hours post, stop and rest. Modify exercises as needed to avoid exacerbating your pain.
7. Stay Consistent: Regular exercise is key to managing chronic pain. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days a week.
8. Use Proper Equipment: Ensure you have the appropriate footwear and equipment for your chosen activity to prevent injury and provide adequate support.
9. Stay Hydrated and Nourished: Proper hydration and nutrition are essential for optimal exercise performance and recovery.

Chronic pain can be debilitating, but incorporating exercise into your routine can significantly improve your quality of life. By reducing pain perception, enhancing mobility, boosting mental health, and promoting better sleep, exercise offers an integrated approach to pain management. Remember to consult with healthcare professionals, start slowly, choose the right activities, and listen to your body. With consistency and care, exercise can become a powerful tool in your chronic pain management toolkit.