How Activity Helps to Reduce Pain
5th Jan 2022
When we are in pain we seem to do all that is in our power to avoid making it worse, right? For some, this may mean limiting most of their activity altogether. Unfortunately, ignoring pain does not make it go away nor does avoiding motions that may cause discomfort. This avoidance, in fact, creates greater problems including weakened muscles, compromised posture, and further joint trouble. However, studies have discovered that regular physical activity aids in the reduction of chronic pain.
Everyone responds to pain differently, but research has developed a quantitative measure to compare levels of pain. “Pain threshold” refers to when we begin to feel pain and “pain tolerance” is the amount of time we can handle pain before stopping what we are doing. The vice president with Champion Sports Medicine in Birmingham Alabama, Trent Nessler, PT, DPT, MPT, explains, “Exercise improves your pain threshold. With chronic pain, your pain threshold drops -- in other words, it takes less pain to make you feel more uncomfortable. With cardiovascular, strengthening, and flexibility exercise, you can improve that pain threshold.”
Researchers at the University of New South Wales and Neuroscience Research Australia studied exactly that. They measured the pain thresholds by using a device that applies pressure to one’s arm. When the pressure graduated from unpleasant to painful, volunteers were urged to say, “stop.” Pain tolerance was measured using an increasingly tight blood pressure cuff and a handheld squeezable device. The volunteers were encouraged to continue squeezing the device for as long as they could to determine their standard pain tolerance. After collecting the beginning data, one group began stationary bicycling for 30 minutes a day, three times a week for a total of six weeks. The other group did not change their activity level at all. After 6 weeks of observation, volunteers who were involved with the new exercise routine showed substantial improvements in their ability to handle pain. While their pain thresholds did not change, their tolerance had noticeably increased. Whereas, the group of volunteers who did not participate in the fitness routine didn’t show any changes in their response to pain.
Professionals encourage those dealing with pain to find an activity that works for them and to know what their body can and can’t handle. There is no need to force yourself to go to the gym and lift weights if you can’t physically do it, but there are different types of physical activity that your body might be able to handle better.
Exercise may not cure pain altogether but we now know that it can distract your mind from it and train your brain to better handle the pain. As Trent Nessler said, “With chronic pain comes a reduced quality of life. Exercise can dramatically improve that quality of life again.”
4 Tips to Get Started
Here are some ways to get moving, even with aches and pains:
#1) Start Small
Begin with simple exercises that get you moving. Do not feel like you have to be doing it all to reap the benefits of exercise.
#2) Be in Contact With a Professional
It is invaluable to have a routine that caters to your needs, and a professional can help you with this. You may notice peace of mind because you are assured that you are moving in ways that will benefit you rather than aggravate existing issues.
#3) Apply a Topical Pain Relief Lotion Before Activity
Topical lotions can help reduce pain and stiffness so that you can find some relief before being active.
#4) Make it Fun
Although you may experience some pain at first, exercising does not have to be a negative experience. Find activities that get you moving in ways you enjoy, like dancing, bowling, walking, golfing, kayaking, bicycling, and so many more! Bring a friend who will encourage you and ensure that you enjoy your environment!
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Sources:
- https://well.blogs.nytimes.com/2014/08/13/how-exercise-helps-us-tolerate-pain/?_r=1
- https://www.ncbi.nlm.nih.gov/pubmed/24504426
- http://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise
- http://www.prevention.com/health/health-concerns/how-exercise-chronic-pain
- http://www.webmd.com/pain-management/features/exercise-relief
