There’s no one who hasn’t experienced occasional aches and pains abrupt pain is an essential reaction of the nervous system that alerts for the possible injury. Every time an injury occurs, pain signals travel up your spinal cord then to your brain.
What is chronic pain?
Pain caused by injuries is different from chronic pains. Chronic pain typically continues to send pain signals to your brain even after a healed injury. Chronic pain possibly lasts several weeks to years limiting your mobility and reducing the strength and endurance of the body.
The primary symptom of chronic pain is persistent pain sharp or dull, burning or aching sensation in the affected areas. The pain can be steady or periodic, it keeps coming and going without any clear reason. Headache, post-surgical pain, lower back pain, arthritis pain, cancer pain, neurogenic pain and so forth are some of the most common types of chronic pain.
What causes chronic pain?
Generally, an initial injury causes chronic pain to occur such as a back strain or pulled muscle. Nerve damage could cause severe chronic pain, in that case even treating the underlying injury may not resolve the pain.
However, a study found that people have experienced chronic pain without any prior injury which can happen due to an underlying health condition.
So, how can you cure these uninvited episodes of pain making your day to day life difficult? Have a look at these exercises that may help you ease your pain and may cure with time.
Cardiovascular Exercises
Cardio exercises have a lot of physical as well as mental health benefits. These exercises can especially be helpful for people suffering from chronic pain. Cardio exercises move muscles of your body and increase your heart rate and that is what the body sometimes needs in order to heal. It increases metabolism and also burns calories. Try these simple and effective cardio exercises that come handy and can be done any time requiring the least effort.
Walking or Jogging
Walking and jogging require minimal effort. Add 30 minutes walk or a jog 3-5 times a week in your schedule. Walking frequently will help to build strength and endurance and improving heart health. If that is challenging for you to try and take baby steps towards it, start slow and work your way up to longer walks as you build the strength. And in case you use a walker or a cane, ensure to take it with you.
Swimming and water aerobics
Swimming can be an extremely good alternative to walking, it is especially great for people who have mobility issues. It is a low impact cardiovascular exercise that can help you in moving without adding stress to your muscles or joints. There are numerous other benefits of underwater exercises, swimming can be therapeutic and helps clear your mind.
Strengthening Exercises
Strengthening your core becomes essential if you need to be stabilized joints to prevent you from future injuries. Building core strength is especially important for people with chronic pain issues. Strengthening your core will help you in maintaining posture and balance and also reduces the risk of injuries that can cause more pain. Try exercises that work up the muscles of the abdomen, hips and back can help improve core strength and stability.
Dead Bug
The dead bug exercise involves lying on the floor on your back with your arms in the air reaching towards the ceiling. Keep your knees bent at 90 degrees angle above your hips. The exercise requires you to extend one leg towards the floor without touching it and taking the opposite hand above your head in a controlled manner. Repeat the same with other hands and legs too and do 10 repetitions on each side. This will strengthen your core muscles and helps build stability.
Leg Raises
Leg raise is another strength-building exercise that focuses on the iliopsoas. Since the abdominal muscles are used isometrically to firm the body during motion. This exercise helps people with chronic pain in maintaining balance and stability and in strengthening the internal and external oblique muscles.
Stretching Exercises
Stretching relieves the stiffness and tension if you have chronic pain in your lower back or neck. Stretches that are equipment free improve your overall mobility and promote proper movement which helps heal the entire body and chronic pain.
Lower back and glute stretch
When the glutes are tight and fatigued, it causes lower back pain, sore hamstrings, and poor balance. Try exercises that involve stretching your lower back, hamstrings, and glute.
Lie on your back on the floor, bend your knees and bring them closer to your chest then wrap your arms around them like you are giving your legs a gentle hug. Then rock side to side, this will stretch your hips and lower back.
Relaxation Exercises
Several studies show relaxation exercises help lessen chronic pain and reduce stress which causes chronic pain. Even visualization is suggested by many doctors that help cure chronic pain. The perks of this type of exercise are that it can be done anytime, anywhere.
Relaxation, deep breathing and visualization
Lie down on your bed or floor or try any position that is comfortable to you. Relax the entire body, including your shoulders and feet, then close your eyes and take a deep breath in through your nose. Now make sure you exhale through your mouth and release all the air. Continue this, inhaling deep from your nose and exhaling from your mouth and feeling your stomach rise under your fingertips with each breath you take.
Now comes the visualization, all you have to do is keep continuing this pattern and visualize the pain leaving your body with every breath. Repeat this exercise every day before going to bed or throughout the day.
Warnings
We would recommend that you always consult your doctor before starting any exercise routine. The exercises and stretches and its intensity may differ depending on the origin of your chronic pain. It is better to consult a physiotherapist for a personalized exercise program.