Tips for Trying to Exercise with Chronic Pain

Exercising when in chronic pain is an overwhelming task. Yes, it's necessary as part of your overall healthcare, but god does it hurt. And until you're very familiar with your body and your exercise options, whether or not you inadvertently hurt yourself is a game of chance.

 But staying active is important for both your physical and mental health, so here are some tips to help you get back into your running shoes:

Types of Exercise

Stretching - this increases mobility, range of motion and flexibility, decreases pain, and softens the impact of more rigorous exercise.

 Strengthening - use your own body weight or weights to exercise and tone specific muscles. Helps with resilience and overall strength.

 Cardiovascular - gets your heart racing, and has enormous long term health benefits. Remember that there are low impact options that will still provide the important benefits you are looking for.

Safest Exercises for Those with Chronic Pain

Remember to start slow. Any of these are good, modifiable options to help you build up your tolerance gradually:

  • Stretching
  • Yoga
  • Walking
  • Pilates
  • Strength training
  • Aquafit or swimming

The Best Routine

Follow this sequence of activities anytime you work out to avoid strains or injuries:

  1. Warm-up
  2. Exercise
  3. Stretch
  4. Hydrate

Know When to Stop


It's important to know which pains you feel when exercising are normal and which are not. Muscle strain or ache is normal after a workout. But remember: no exercise should cause severe pain. Use the pain scale to monitor how you're feeling; if your pain jumps whilst exercising, stop. If you feel anything sudden, sharp or that isn't alleviated by pausing for a few moments, try something less impactful, smaller, or (if you're having a bad day) simply come back and try again another time, starting slowly and building gradually.


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