When you exercise, a complex chemical cascade occurs within your brain. This may result in lower stress levels, improved mood, better sleep quality and sharper thinking.
It is important to note that when starting a new exercise regimen, pain signals should always be listened to and heeded as overexertion or injury can occur. The key is to start slow and build up gradually.
Effective exercises for chronic pain management include yoga, tai chi, swimming, walking, and strength training. For more detailed information, visit laclinicasc.com.
Improves Self-Esteem
Exercise releases neurotransmitters that increase mood and boost self-esteem. It also strengthens the muscles and improves flexibility. This reduces pain and stiffness by supporting the spine and joints better, which can relieve the pressure on painful areas.
Studies have shown that regular exercise, particularly aerobic and strength training, can decrease depression, anxiety and improve mental health for people with chronic pain. It may be difficult for some to begin or re-engage in exercise, but it is important to start slow and listen to the body. If you are experiencing pain, reduce the intensity or try a different activity.
Informants of two non-pharmacological pain management interventions and one outdoor drop-in exercised emphasized that learning new strategies, interacting with peers and feeling part of a group was beneficial in helping them to cope with their pain. They reported that it was easier to focus on other things than their pain when they were exercising, which helped them to feel better about themselves and to manage their symptoms.
Reduces Stress
Exercise can increase a person’s pain threshold, but it also reduces levels of stress hormones. This helps to alleviate feelings of anxiety and depression that can trigger pain flare-ups.
Physical exercise helps to boost the body’s production of feel-good neurotransmitters called endorphins. These chemicals help to fight pain and make people feel happy, which can lead to a sense of optimism and wellbeing. They’re responsible for that “runner’s high” feeling that accompanies many aerobic activities, from playing tennis to taking a hike in nature to enjoying a hot shower after a workout.
Exercise can be a great stress reliever for chronic pain patients, but it’s important to start out slow and gradually increase the intensity and duration of workouts. It’s equally important to listen to the body and stop exercise if pain increases. This is especially true for migraine sufferers, who are at risk of exercise-induced headaches. Talk to your doctor about a safe, effective exercise program.
Improves Sleep
In addition to boosting self-esteem, exercising regularly reduces feelings of depression and anxiety. People who exercise feel more relaxed and able to think clearly, especially when they have been under stress.
When you exercise, your body releases neurotransmitters that increase serotonin and dopamine levels, which boost your mood. Even if the pain associated with chronic pain isn’t gone, this mood improvement helps to mitigate its impact on your life and improves your mental health.
Regular exercise can also improve your sleep, especially when it’s combined with stress management techniques. A study found that when you get a better night of sleep, it leads to more daytime physical activity.
Despite the positive benefits, many people with chronic pain avoid exercise out of fear that it will make their symptoms worse. Those that do engage in exercise should talk to their doctor or mental health professional to help them develop an effective pain management plan that includes regular exercise.
Reduces Anxiety
Whether you’re running laps around a gym, playing basketball or taking a leisurely walk, exercise has a number of positive effects on the brain. As the Centers for Disease Control and Prevention (CDC) reports, a physical activity session is not only good for your heart health and muscles but also helps reduce anxiety.
Depression and anxiety, common conditions among chronic pain patients, foster a vicious cycle of avoidance behavior. The avoidance of physical activity worsens a patient’s perception of pain, resulting in the belief that exercise will make their pain worse and ultimately contribute to their loss of conditioned pain modulation (8).
To break this negative cycle, try scheduling your workouts for the time of day you have the most energy. This could be first thing in the morning, at lunchtime or at night before your afternoon lull sets in. You may also want to consider joining a group to increase your socialization and motivation.