What is chronic pain?
Chronic pain is pain that lasts longer than three months and is felt in bones, joints, or tissues of the body. This pain can be either from a tissue injury or it could come from a non-specific cause, where it is based on increased sensitivity of the nervous system. The burden of chronic pain is very high as 1 in 5 Australians are affected by it and this increases to 1 in 3 people over the age of 65. Common diagnosis of chronic pain includes other musculoskeletal conditions, osteoarthritis, rheumatoid arthritis, back pain & problems and gout.
Research demonstrates that secondary factors including fear / anxiety, mood, inactivity, unhelpful thoughts and beliefs, stress and the brain perceiving potential harm can all play a big role in driving pain and disability more than injury damage. It is common to perceive pain in previously non-painful areas as the brain shifts to wanting to protect you from harm and this means that pain does not equal injury and that there may not be tissue damage.
How can exercise help chronic pain?
Exercise is the most commonly used treatment for chronic pain, and it is proven to be able to improve pain and disability and can allow you to have more ease in doing activities of daily living. It can also reduce the onset of more pain which can be caused by inactivity and deconditioning. It is however necessary to understand the cause of your pain to reduce anxiety and threat which can go a long way in your treatment. Exercising can restore confidence, movement and function and most importantly can modify brain and nervous system pain processing which means that pain can be improved. Exercise paired with meditation, positive self-talk, imagery and mindfulness all help to manage pain and can provide huge benefits.
General exercise recommendations for chronic pain.
Exercise recommendations include a mixture of aerobic (cardio) and resistance (strength) exercise for chronic pain management.
Aerobic
Any mode of aerobic training is recommended but it should start off with a smaller amount at low to moderate intensity in order to build confidence and start to reduce fear associated with movement in chronic pain patients. Yoga, hydrotherapy, Pilates and tai chi have been researched and are proving to have many benefits as they are also relaxing which promotes mindfulness can improve pain symptoms.
Resistance
Low to moderate resistance training is also recommended. Start off small especially in parts where the body is known to feel pain to slowly build confidence and reduce anxiety around moving certain joints. Increase exercise volume before intensity when progressing.
Considerations for exercising with chronic pain.
Swelling/ inflammation / worsening pain in a specific part of your body could mean that new tissue damage has occurred which should be examined by a doctor before continuing exercise.
Some discomfort is normal during exercise however if pain threshold increases by 2/10 from resting levels cease exercise or reduce the intensity.
Start off slow and at lower intensity and as confidence builds gradually increase this.
During flare ups reduce activity levels but avoid excessive rest and continue with manageable activity.
How can exercise physiologists help?
Exercise physiologists can help to manage chronic pain by prescribing exercises and activities individualised to you and will be able to provide important education around pain symptoms. They can provide supervision as you improve your confidence and can make sessions enjoyable and related to your interests to reduce anxiety and stress while achieving your personal goals.
Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500
14 Churchill Ave, Warrawong, Entry Via Mowbray Lane
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.
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