Many women suffer from chronic conditions, such as rheumatoid arthritis and fibromyalgia, which cause joints and the whole body to ache. Subsequently, they avoid exercise – who wants to bring on more pain? However, doctors now recommend exercise as an effective way to manage pain since they’ve seen that exercise signals the body to begin blocking it — and exercise, therefore, serves as a built-in pain killer.
Here are 3 doable exercises that doctors typically recommend. Consult with your own doctor to make sure you’re selecting the right exercise for your particular level of, and location of, pain.
1. Take a hike.
Apart from getting fresh air and getting away from the daily grind, hiking is known to help ease chronic pain. Because blood and fluid flow increases to muscles and joints, the simple act of walking can help the body self-repair while easing pain. You don’t even have to venture into the wilderness to “hike”; you can simply walk around the neighborhood or use a treadmill. Begin on a flat surface and walk for a few minutes every-other day. As your pain levels decrease, you can walk longer and take on more challenging terrain.
2. Ride a bike.
When you ride a bike, your body releases mood-lifting endorphins and increases blood flow to joints and muscles. Riding a bicycle also provides minimal stress to joints and muscles. However, many are reluctant to get back on a bike because they think it is uncomfortable. A few simple adjustments can make a difference: Your bike’s saddle and handlebars should be adjusted so you don’t hunch over or overextend your legs. This will help you get the exercise you need while avoiding unnecessary neck and back pain. If you’re having trouble adjusting your bike yourself, stop by a local bike shop. Any reputable shop can help make the necessary adjustments and recommend routes and paths to meet your skill level and exercise needs.
3. Get in the water.
Many experts believe that water sports are the most beneficial to help people manage chronic pain. Whether you choose to swim or join a water aerobics class, being in the water will help you get some exercise without causing undue stress to muscles and joints, since buoyancy minimizes joint stress. If you haven’t been for a swim in a while, you can start by using flotation devices as you begin to increase your range of motion. The buoyancy will make your exercise routine seem easier than it would be out of the water, so start slowly and resist the urge to do too much too soon.
If you haven’t been in the habit of exercising regularly, you shouldn’t overextend yourself. Consult your doctor and develop a routine that slowly increases in intensity. In the beginning you’ll need to tolerate additional pain and discomfort, but if you stick to your routine you’ll have less pain in the long run.
The information contained in this article is provided for informational purposes only and is not, nor is it ever intended to be, a substitute for professional medical advice or professional recommendations, diagnosis, or treatment. Always seek the advice of your physician(s) or other qualified healthcare provider(s).
Image source by www.uci.edu
Written by Elizabeth Nixon. Elizabeth Nixon is a writer, editor, and blogger who is searching for a perfect healthy and active lifestyle. She is currently exploring the many options of northern California’s wine county with her husband and their two dogs. Read more about treatment for chronic pain at Lifescript’s new Pain Health Center.
