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Pain Reduction: Best Exercises for Chronic Pain
Moving or exercising is a great way in reducing pain, so it is wrong to think of skipping exercise when you are in pain because exercise can improve your quality of life. It does not mean it will be easy, but you do not have to run like an athlete to get back to your body’s natural stamina. Exercise is the best way to reduce your perception about pain, and helps overcome limited functioning. Just keep in mind that you need 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. Physiologically speaking, walking brings nutrition and oxygen to your muscles keeping them healthy, boosts energy, help rebuild stamina and reduce stiffness and pain. Walking is the basic and initial step among all exercises to help boost your energy and strengthen your stamina, which can be conveniently done almost anywhere such as 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. These FMS or fibromyalgia symptoms include 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. Another aerobic exercise best for pain reduction is biking, with its back-and-forth reciprocal motion, helping provide relaxation to the muscles and joints. The other forms of aerobic exercises are water aerobics and swimming that can be done in a heated pool to decrease 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. Strength training works the legs, shoulders, chest, back, arms and abs, and it used for muscle tone improvement and for strong muscles, which can be performed using light weights (starting 1 to 3 pounds) that can be done two to three times per week.
Exercise is definitely helpful in reducing pain, improve health and overall wellness. You can consult your physical therapist and gym instructor for the best exercises that fits your needs.