Here Are The Exercises That Will Decrease Your Chronic Pain

Last Updated on January 7, 2021

When we experience pain, we always run to our medicine cabinet and get the first painkiller our eyes see, especially if you suffer from chronic pain. It is true that painkillers help us a lot to release the pain and make us feel good enough to keep us functioning throughout the day.

However, it is important to understand that painkillers are extremely dangerous. According to many studies, they are harmful to our health and can cause many “ugly” side effects. Plus, they are known to be expensive.

The best solution to get rid of any chronic pain for good is to exercise; it is the most effective treatment because it increases your mobility, decreases the body’s inflammation, and it lowers your overall pain levels.

So in order to get the best out of the exercises, you should add a number of exercises to your routine: Some of them will help with the relaxation, some with strength, stretching, and of course, cardio will get rid of the pain.

You can start by following the 7 exercises we have collected for you, and your pain will most likely to decrease or even go away for good.


#1 – Build strength

1. Build strength© wikiHow

The exercises that build your strength can develop your muscles, stabilize the joints, and protect the skeletal system from any injuries and damages. Technically, everyone would benefit from these exercises, especially that they can improve your sense of balance and posture.

Hip exercises, back muscle development, and gaining abdominal strength are important to build a strong core, so here are the best two exercises to try:

Dead Bug
On your back, try to lie down with your hands extending up like you are reaching for the sky. Hike with your feet up into the air, bend your knees at a 90-degree angle, and then draw your belly button down to the direction of your spine to activate your core. If you want to help yourself, catch your feet with your hands.

Leg Lifts
First, you need to kneel on your wrists and knees, bring your shoulder closer to your body and extend the neck. Meanwhile, you should engage your entire core like the previous exercise. Extend one of your legs, lower it for just a second, and then lift it again. You don’t need to lift it too high because you may end up hurting your core. Repeat this exercise ten times on both sides.

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#2 – Stretch the muscles

2. Stretch the muscles© Muscle & Fitness

The chronic pain could be a reason for tension building up, especially if you have a sedentary lifestyle. The greatest method for immediate pain relief is stretching. We have got two stretching exercises that will help you with your neck and lower back pain because it is where we experience most of the pain.

Leg to chest pose
Put a mat on the floor and lie on your back then slowly bring your knees to your chest, wrap your hands around them like you are giving your knees a hug. Rock side to side in that position and you will feel a stretch in your hips and lower back. Stay at that position for as long as you can.

Neck stretch
Sit with a straight spine in a comfortable position, lift your right arm up and then bend it in the elbow while putting your arm in the left ear.

Slowly and gently, use your hand to pull your hand down, which will give you a pleasant stretch on one of your neck’s sides. Hold in that position for 10 seconds and then do the left side. Make sure the other shoulder is staying still and not being lifted because it can counteract the stretch.

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#3 – Contemplate and relax

3. Contemplate and relax© Dr. Weil

Breathing deeply and mindfully is a must for anyone who is dealing with chronic pain because it can help the stress and anxiety that comes with the pain. It is easy to learn, especially that it doesn’t need any equipment.

Lie down in the most comfortable position anywhere you want (couch, bed, or the floor) and close your eyes. Put both of your hands on your tummy, and then mindfully relax your neck, shoulders, hips, and feet.

Breathe slowly and deeply through your nose, but if you feel too much tension, exhale through your mouth, like you are sighing. Be aware of how your tummy would be rising and falling with each breath.

Keep doing it while visualizing how the pain is leaving your body with each breath you take. You can keep doing this exercise for as long as you need!

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#4 – Cardio exercises

4. Cardio exercises© PopSugar

You may feel like cardio is the last thing you want to do but they are extremely beneficial for chronic pain. The reason is cardio has so many physical and mental benefits, including joint and bone strengthening, as well as a mood booster.

Walking is known for its great benefits, some even believe that walking has way more benefits than running. So here is the goal: try to walk half an hour from 3 to 5 times every week.

It was proved to increase heart health and endurance without straining your body. If this goal is hard to maintain, then you should start slowly and increase the time each time.

Water aerobics or swimming
Walking can still be difficult for many people dealing with chronic pain, and that’s why they should opt for water aerobics because it is the best alternative.

There are many benefits you can gain from in-water exercise, especially that they can make your body work out without overwhelming your muscles and joints because it is easier to move in the water. Plus, you will be gaining a lot of mental benefits, which means you will have a calmer mind and a better mood.

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