When someone experiences acute pain from an injury, the body’s natural response is to tense up and limit movement to protect the body. Those in chronic pain often have the same instinct — rest and relax. You see, the last thing many people think is to exercise for pain relief. This protective response can be useful at first — but it could be unhelpful in the long term.
Did you know exercise plays an important role in pain relief and improving function for people with pain? It may seem counterintuitive, but research has shown the effectiveness of exercise for pain relief. (1)
Exercise is medicine.
At New Jersey Institute for Pain Relief, we specialize in chiropractic care, physical therapy, orthopedics, and pain management. We see firsthand how a personalized exercise plan can be life-changing for our patients. Contact us to learn how we can help you.
In this blog, you’ll learn about the role exercise can play in managing pain, the best types of exercises for different conditions, and how to integrate these strategies into your daily life. Let’s start your journey toward relief, shall we?
How can exercise help with pain relief?
I’m sure you’ve heard the saying, “No pain, no gain”? Well, when it comes to dealing with chronic pain or injuries, it’s more like, “Small movements, big improvement”! Exercise does more than keep you fit—it’s a natural way to ease pain and promote healing. Of course, the last thing most people want to do when they’re experiencing pain is exercise. It’s tempting to just curl into a ball on the couch and hope the pain eventually disappears.
Movement and exercise provide a multitude of benefits for our bodies. After all, we are built for movement — it’s our natural state. Our bodies were designed and evolved to move regularly.
Because of this, sedentary lifestyles increase all causes of mortality and double the risk for many diseases, depression, and anxiety. (2) When we have pain from an injury or chronic condition, regular exercise becomes even more important.
Here are some ways exercise can help with pain relief:
Improved pain tolerance
Regular exercise causes your brain to release endorphins. These endorphins are your very own homemade painkillers — like your personal pharmacy! They can help reduce feelings of pain.
Reduced inflammation
Exercise can help reduce inflammation — which is a common cause of pain. Studies have shown that just one 20-minute exercise session can help boost the immune system and have an anti-inflammatory response on cells. (3)
Increased strength and flexibility
Flexibility can reduce stiffness and improve your range of motion. What’s more, strong muscles are important for supporting healthy joints.
Properly working muscles absorb shock around your joints. Therefore, developing these muscles with weight-bearing activities helps your joints do what they were meant to — keep you moving comfortably.
Improves mood/ reduces depression & anxiety
Pain can lead to emotional challenges and mental fatigue. In fact, around 80 - 90% of chronic pain sufferers experience mood disruption because of their pain. Exercise can elevate your mood and reduce stress by releasing serotonin and dopamine — your “happiness hormones.”
So now that you know how exercise can help with pain relief, let’s dive into which exercises you can do.
How to exercise for pain relief?
Not all exercises are created equal when it comes to managing pain. The key is to focus on low-impact activities that improve strength, flexibility, and mobility. You don’t want to put excessive stress on the body. Don’t worry — we’re not talking about slaving away in the gym for hours daily!
Here are some ways you can incorporate exercise for pain relief in your life:
Low-impact aerobic activities - Not everyone is ready for a hardcore HIIT class — and the good news is, it’s not necessary! You see, low-impact aerobic activities can go a long way in improving your pain outcomes. Furthermore, these activities are gentle on the joints and ideal for those with arthritis or chronic pain. Here are some activities you may want to add to your routine:
Walking
Cycling
Swimming
Strengthening exercises - Building muscle strength is essential for supporting your body and reducing the strain on your joints and spine. In addition, it improves posture. This can lower the likelihood of chronic pain from misalignment. These are some activities to help you build strength:
Body weight squats
Resistance band training
Light weightlifting
Stretching exercises - Regular stretching prevents stiffness that can worsen pain over time. For example, stretching is especially helpful for those with back pain, neck tension, and tight muscles from a sedentary lifestyle. Some activities to consider:
Yoga
Dynamic stretches
Hamstring and hip stretches
Balance & stability exercises - Improving balance is important for everyone — but even more so as we age. For instance, good balance prevents falls and injuries — especially for those with joint or muscle pain.
Activities that focus on slow, controlled movements build coordination and stability. Some activities to try:
Thai chi
Yoga
How to exercise for different types of pain
Not all pain is the same. The role of exercise varies based on whether you’re dealing with acute or chronic pain. So understanding the type of pain you're in is key to choosing the right exercise approach.
Chronic Pain
Chronic pain — like arthritis or long-term back pain — needs regular but moderate physical activity. Consistent exercise can help break the cycle of pain. For example, it does this by increasing strength, reducing stiffness, and increasing flexibility. (1) Swimming, yoga, and walking can keep your body moving without aggravating symptoms.
The great thing about exercise for pain relief from chronic pain is that it’s not just about the physical benefits. It can also help reduce pain sensitivity and even change how your brain processes pain signals. Pretty neat, right?
In addition, chronic pain can sometimes lead to depression. And exercise can elevate your mood by releasing your “happiness hormones.”
Acute Pain
Acute pain — from an injury or surgery — usually requires a more cautious approach. Consequently, the focus should be on gentle movements that support healing without overdoing it.
A physical therapist may recommend light range of motion activities and specific stretches that protect the injured area. These targeted activities can help drive a smooth recovery by improving blood flow, relieving stiffness, and gently restoring mobility.
How chiropractic care and physical therapy support exercise programs
Chiropractic care and physical therapy are a dynamic duo that makes sure your exercise program is working for you, not against you. Whether you’re bouncing back from an injury or just wanting to move better, these experts have your back — literally and figuratively.
Chiropractic care: align, adjust, activate
There’s more to chiropractic care than just cracking a few joints and sending you on your way. They work to align your spine and improve how your joints move. By restoring proper alignment through adjustments, chiropractic care relieves tension on muscles and joints.
This improved alignment helps you move more comfortably — making exercise safer and more effective. In addition, a chiropractor may also recommend certain exercises to strengthen the muscles that support your spine. This can prevent future misalignments.
Physical therapy: stretch, strengthen, stabilize
Your physical therapist is like your personal recovery coach. To illustrate, they help you get stronger without pushing too hard and triggering setbacks.
A physical therapist will design exercises to focus on your problem areas. They’ll help you gradually build strength, range of motion, and flexibility. A physical therapist will also teach you modifications to suit your needs and limitations. This ensures you can stay active while recovering.
Better together: a holistic approach to movement
The magic happens when they’re used together! You get the perfect blend of alignment with strength building. This creates a strong foundation for effective exercise. Get optimal results with this collaborative approach.
Enjoy the synergistic effect of chiropractic care combined with physical therapy at the New Jersey Institute for Pain Relief. We’ll put together a program to get you moving toward pain relief. Contact us to learn how we can help.
The final word on exercise for pain relief
It’s easy to think that rest is the best remedy for pain. But the fact is, movement is medicine. Exercise can improve your pain tolerance and decrease inflammation. What’s more, it can improve your mood and your flexibility.
And the best part? It doesn’t have to be complicated. You don’t need an expensive gym membership and it doesn’t need to be time-consuming. Simply walking in your neighborhood and stretching in your living room daily can go a long way toward improving your pain.
Remember, the best exercise is the one you'll actually do. So find something you enjoy, whether dancing in your living room or joining a gentle yoga class. Whatever you choose, always listen to your body. A little muscle soreness is okay, but sharp pain is a sign to stop and adjust.
If you’re unsure where to start or want a customized plan to incorporate exercise into your routine safely, we’re here to help. At the New Jersey Institute for Pain Relief, our team specializes in chiropractic care, physical therapy, orthopedics, and pain management. Let us guide you toward a healthier, more active lifestyle—free from unnecessary pain. Contact us today to schedule your consultation and take the first step toward feeling better!
Sources:
Chronic Pain and Exercise. Frey, P., Schiltenwolf, M. German. Journal of Sports Medicine. 2022.
Physical inactivity a leading cause of disease and disability, warns WHO. World Health Organization. 2002.
Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Dimitrov, S., Hulteng, E., Hong, S. Brain, Behavior and Immunity. 2017.
Комментарии