Being the top physiotherapy center in Chennai, our patients often ask us how to get relief from chronic pain. Our advice is to start with simple, basic exercises. We understand that the pain is a big detriment to it, but the longer you avoid physical workout, the harder it will get.
When you stop using your tendons and muscles, they become weak and stiff. So, when you do start exercising the pain or aches are even more. But remember, the right workout regime can help you get relief from it. With that in mind, here are a few simple steps you can take to reduce chronic pain.
- Ask for help.
The first step is to get a green light from your doctor. Only if they approve or recommend an exercise should you perform it? you should perform it. Therefore, get help from an occupational therapist or physical therapist. Their knowledge and expertise will help you find the right movement activities that you can perform safely.
- Work on your core.
The core of the body is a group of muscles that form the back, abdomen, and pelvis. They are the stable, solid foundation that lets the rest of the bodywork properly. Lifting, turning, carrying, twisting, pulling, reaching, bending, every movement you do engages the core.
Since every action requires the support of the core, the second step to relief from chronic pain is to build these muscles. Irrespective of the fact where you have constant pain in your body, a strong core will help you function better and lessen the pain you feel.
- Begin with walking.
One of the best exercises anyone can do is walking, especially if you have not been active for a long time.
It may not seem like a high-profile exercise, but nature created us to walk. Therefore, the more you walk, the better your balance, strength, and overall well-being become.
Start with short walks at a slow speed. As you become more active and independent during your pain management program, increase the length and pace of your walk. Getting around on your own is critical to reducing chronic pain.
- Always pace yourself.
Chronic pain means your rehabilitation program will be life-long. You will always have to exercise not only to diminish pain but also to improve your functioning. It means your goal is not to set a record of walking the greatest number of miles in the shortest period. It is walking every day even if it is for a minute.
Therefore, pace yourself by breaking your exercise regime into small doable sections. For instance, instead of walking one kilometer in a single stretch, divide it into four sessions of 250 meters that you complete in a whole day.
- Activate your brain, too.
Any movement requires interaction between your brain and body. It is not only a physical action. Therefore, by preparing your mind, you can ease the nervous system. Studies show that mind and body movement strategies like yoga and tai chi are great at managing the pain level in a person. They can help a person feel better and function more easily.
These were some basic exercises and simple steps that anyone who lives with chronic pain should take to get relief. If you can, take a step further. Get expert help from a rehab centre. Qualified and skilled professionals can guide you better on how to manage pain.