One of the most difficult secondary effects of chronic pain is impaired mobility. If simply moving around may be painful and exhausting, you can miss out on a lot of things you would rather do. However, no matter the source of your chronic pain, there are many safe and effective exercises that have the potential to lessen your symptoms and therefore increase your daily energy and allow you to move better.
Contrary to what you might have heard, strength training does not tend to worsen chronic pain symptoms, except in a few limited cases. In fact, most of the time, it is an important part of the recommended daily exercise program for chronic conditions. But to get the best effect, monitor your progress and exercise safety, and avoid injury, the best course of action is to consult a physical therapist.
At JAG Physical Therapy, we are New Jersey, New York, and Pennsylvania’s local source for chronic pain relief, as well as other forms of specialized musculoskeletal treatment. Schedule an appointment at your nearest location to get started with your ideal chronic pain exercise routine, or read further below on the benefits of strength training.
How Does Strength Training Help Reduce Chronic Pain?
Muscle strength isn’t just a concern for weightlifters or other athletes, but an important part of everyday musculoskeletal health. Even if you aren’t exerting a great deal of strength as part of a job, hobby, or household tasks, stronger muscles mean better-supported joints and more insulation against injury. Because of this reinforcing effect on the joints, strength training also helps in maintaining better posture.
Stronger muscles can bear weight more easily, meaning there is less stress on sensitive joints. Well-developed muscles and connective tissue that is pliable and active are less prone to inflammation, and repeatedly performing deliberate and controlled movements, as in bodyweight exercises, can also relieve pressure in areas where pain occurs.
What Strength Exercises Are Best for Chronic Pain Relief?
Training for better muscle strength doesn’t have to be intense or involve lifting a lot of weight. In fact, many of the top strengthening exercises for chronic pain don’t use weights at all. For example, for the lower body, two of the most basic and foundational exercises are the best. Bodyweight squats and lunges target the leg muscles in a way that stabilizes both the hips and the knees. Core exercises like partial crunches and Russian twists also work well for the hips, but especially make a difference for the mid-back and lower back.
For the upper body, basic forms of equipment can effectively be used for everyday pain relief exercises. For example, resistance bands are utilized in variations on pulls and lifts to gently work the arms and shoulders. Meanwhile, swings or curls with small dumbbells or kettlebells (in the range of 5 to 15 pounds, as recommended by a physical therapist) have a surprising advantage: Improved circulation extending into the hands.
No matter what exercises you do, going slowly and being mindful so that you can progress gradually and keep proper form is essential. This is all the more so if you are exercising to fight chronic pain – overdoing it or using poor technique will hinder this goal.
Can Strength Training Improve Mobility for Seniors and Those with Chronic Conditions?
Mobility is a major concern for anyone dealing with chronic pain. Aches, stiffness, exhaustion, and lack of motivation can make it hard to go out or even to do household tasks. Thankfully, with strength training, you can give yourself a chance to be more mobile by reducing these symptoms at the source.
Many exercises that build more resilient and efficient muscles also have additional effects that enhance mobility. For example, lower body strengthening, either with bodyweight exercises or using weights, enhances balance and confidence when walking. Upper body exercises, meanwhile, tend to improve coordination. And exercising any area of the body keeps joints flexible and loose, minimizing the sensation of tightness or limited range of motion.
How Can a Physical Therapist Help with Strength Training for Pain Management?
If you want a pain management exercise program that is varied, safe, effective, and most importantly, one you can stick to, consulting a physical therapist is your best bet. With hands-on, in-person guidance, you’ll be able to maintain proper exercise form, adjust and adapt as needed, and overall be sure that your routine is the best it can be. Physical therapy also has many other pain relief modalities that may work well for you in addition to strength training.
Build Strength and Reduce Pain with JAG Physical Therapy
The skilled therapists at JAG PT each have a wealth of experience treating individuals who have many different chronic conditions. Since every type of chronic pain – and every patient’s lifestyle – is different, our custom treatment plans incorporate various specialized methods. Moreover, you can be assured your strength training program for pain will focus on your needs and work for you. Book your appointment now to get started, move easier, and increase your quality of life