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Natural
Pain Management: Exercise & Chronic Pain
Copyright Tanja Gardner
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When you find yourself living with pain every minute of
every hour of every day, just getting up in the morning
can seem like too much to ask. When you find it hard to
remember the last time you weren’t in pain, it’s
not unusual for fear and depression to take hold and drag
you into a downward spiral that makes the pain even worse.
Even on good days, exercising can still be the last thing
you feel like doing.
There’s evidence, however, that exercise may be one
of the best things you can do to help manage chronic pain.
A recent (2000) study by Martin Hoffman found that moderate
exercise reduced the amount of pain people suffering from
chronic back-ache perceived they felt. Other anecdotal studies
and reports have confirmed that sometimes, activity can
work wonders.
THE RELATIONSHIP BETWEEN EXERCISE & PAIN RELIEF
Experts have suggested four possible reasons for the pain-reducing
effect of activity. The first has to do with endorphins.
These are chemicals your body produces naturally during
exercise, which have the same kind of effect as opiates
like morphine and codeine. Endorphins actually block the
perception of pain, and create a general feeling of wellness,
both of which are invaluable to someone with chronic pain.
A second reason is that regular activity helps to improve
both the ease with which we fall asleep, and the quality
of our rest once we do. Pain, can become more or less difficult
to deal with depending on our resource levels. Most sufferers
experience difficulty sleeping when the pain is bad, which
can prompt another downward spiral. Something that helps
us sleep better, means more energy and resources, which
in turn, allows us to cope better with the pain we experience.
A third is that exercise helps release tension (see Exercise
& Stress for an explanation of why). Tension, stress
and frustration, as any sufferer of chronic pain will attest,
increase pain levels. This means that anything that helps
relax the body will also usually help reduce pain levels. Finally, if the chronic pain occurs after an injury, targeted
exercise can strengthen the muscles around the injury site,
taking pressure off the injured tissue. Of course, the wrong
kind of exercise can actually re-injure the area too, so
it’s important to get professional guidance from a
physiotherapist, or a personal trainer who specialises in
rehabilitation work, rather than trying to go it alone. |
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USING EXERCISE TO HELP YOU MANAGE PAIN
An important disclaimer: this article is written assuming
that, if you’re experiencing chronic pain, you’re
already working with a healthcare professional to manage
it (and if not, you need to be!) Check any suggestions you
want to try with that professional, and follow their recommendations.
Also, if an activity increases your pain levels, don’t
do it. It’s OK to have muscles that are tired and
slightly sore the day after. It’s not OK to experience
any joint pain or sharp, stabbing pain during or after exercise,
or anything that makes your chronic pain worse. If you experience
any of these, seek advice from your healthcare professional
as soon as possible.
That said, the most beneficial kind of exercise depends
very much on the individual. One of Optimum Life’s
key principles is that activity will always do more good
if it’s something you enjoy. This is even more important
when you experience chronic pain, when something you start
dreading or tensing up about can quickly make your condition
worse. Additionally, it helps if you choose activities that
give you a good range of aerobic, strength, and flexibility
exercises. Good potential choices to start with include
walking, swimming, stationary cycling, yoga or t’ai
chi.
Finally, be aware that exercise will be most helpful for
pain management if it’s one out of many tools you
use. Medication, diet, visualisation, relaxation, acupuncture
and biofeedback have all been shown to have positive effects
on pain individually – but the best effects seem to
come from taking a multi-disciplinary approach. Take time
to research the different therapies available to you. There
are a number of excellent pain management sites online –
two of the more popular ones include The Chronic Pain Haven
or The Mayo Clinic.
Chronic pain will never be fun to live with, but there
are options available that make it more manageable. Give
yourself the gift of being willing to try out different
options until you find the combination that’s right
for you, and don’t be afraid to ask for help if you
need it. Meanwhile, until the next issue, may every day
bring you closer to your Optimum Life.
If you have any questions about this week’s article,
please don’t hesitate to contact me. Otherwise, until
next time, may every day bring you closer to your Optimum
Life.
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About the Author
Optimum Life's Tanja Gardner is a Stress Management Coach
and Personal Trainer whose articles on holistic health,
relaxation and spirituality have appeared in various media
since 1999. Optimum Life is dedicated to providing fitness
and stress management services to help clients all over
the world achieve their optimum lives. For more information
please visit check out http://optimumlife.co.nz,
or contact Tanja on tanja@optimumlife.co.nz.
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