Exercise for chronic pain: How physical activity can help you feel better

Chronic pain is both physically draining and emotionally exhausting, affecting sleep, work, relationships, and overall quality of life. For those living with long-term discomfort, exercise may seem counterintuitive or even daunting. However, gentle, low-impact physical activity is one of the most effective natural ways to manage chronic pain.

According to the study published in Cochrane Library physical activity and structured exercise programmes can reduce pain severity and improve physical function in adults with chronic pain. Importantly, these interventions appeared safe, with muscle soreness being the most common side effect, typically resolving after initial adaptation to the activity. Over time, exercise can rewire how the body responds to pain, building resilience and improving daily function without relying solely on medication.

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Why exercise matters when you’re in pain
When you’re in pain, the natural response is to rest and avoid movement. While this may provide short-term relief, prolonged inactivity leads to muscle stiffness, joint immobility, and a decline in cardiovascular fitness, all of which can worsen pain over time. This creates a vicious cycle where inactivity fuels further discomfort and functional decline.

Exercise helps reverse this cycle. Regular movement keeps joints lubricated, strengthens supporting muscles, and improves posture and flexibility. It also enhances circulation, allowing oxygen and nutrients to flow more efficiently to tissues, supporting repair and reducing inflammation. Over time, staying active helps the body become more resilient to pain triggers.



Types of exercise that can help manage chronic pain

1. Gentle Aerobic Activities

Low-impact aerobic exercises, such as walking, swimming, cycling on a stationary bike, or even dancing, stimulate the cardiovascular system without placing excessive strain on the joints. These activities help improve stamina and reduce fatigue while supporting healthy weight management, a key factor in reducing pressure on joints, particularly in the hips, knees, and lower back.

Aerobic exercise also has the added benefit of releasing endorphins, the body's natural painkillers, which elevate mood and reduce the perception of pain.


2. Strength training

Resistance training strengthens muscles that support painful joints, reducing the burden on the skeletal system. Stronger muscles mean better posture and movement mechanics, which can help prevent further injury or strain. You don't need heavy weights or gym equipment; bodyweight exercises, resistance bands, or light dumbbells can be effective when performed correctly. Focus on slow, controlled movements and engage the core throughout.


3. Stretching and flexibility exercises

Stretching helps maintain a healthy range of motion in joints and improves muscular balance. This is especially important for people with arthritis, fibromyalgia, or back pain, where stiffness and tight muscles are common. A regular stretching routine can reduce tension, improve posture, and prevent compensatory movement patterns that cause secondary pain elsewhere in the body.


4. Balance and stability work

Improving balance is essential, particularly for older adults or those with chronic joint pain. Activities such as tai chi, yoga, or targeted balance drills help improve proprioception, the body's ability to sense movement and position, which reduces the risk of falls and supports more confident, pain-free movement.


5. Mind-body exercises

Practices like yoga and tai chi offer a dual benefit: they promote physical movement while calming the nervous system. Deep breathing and mindfulness components help reduce stress-related muscle tension and modulate the body’s response to pain. These activities have been shown to improve sleep quality, reduce anxiety, and increase overall pain tolerance, all without medication.



Getting started safely: Tips for beginners
Beginning an exercise routine with chronic pain requires a cautious and individualised approach. The goal is to gently reintroduce movement without triggering flare-ups.

• Start small: Begin with just 5 to 10 minutes of gentle activity a day, gradually increasing duration and intensity as your body adapts.
• Warm up and cool down: A proper warm-up prepares your muscles and joints, reducing injury risk, while a cool-down helps return the body to a resting state and prevent stiffness.
• Use proper form: Poor technique can worsen pain or cause new injuries. Consider working with a physiotherapist or trainer experienced in pain management.
• Listen to your body: It’s normal to feel sore at first, but sharp or persistent pain is a signal to stop or modify the activity.
• Be consistent: Regularity matters more than intensity. A consistent routine builds strength, flexibility, and endurance over time, which helps manage pain more effectively.

How exercise affects the brain and pain perception
Physical activity doesn't only strengthen the body, it also rewires the brain. Regular exercise changes how the brain perceives pain by increasing the production of natural pain-relieving chemicals such as endorphins and serotonin. It also promotes neuroplasticity, the brain's ability to adapt and form new connections, which plays a vital role in regulating pain signals.

Over time, consistent physical activity can desensitise the nervous system, reducing the intensity and frequency of pain messages being sent to the brain. This is especially beneficial for people living with conditions like fibromyalgia, where heightened pain sensitivity is a core symptom.



Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.



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