It’s likely that each of us will experience some form of pain at some point in our lives. Pain can affect mobility, limit movement, or even lead to immobility. However, the right kind of exercise is an effective treatment for pain.
Exercise as Medicine
When pain is acute, the best way to reduce it is to rest. After the acute phase, inactivity may no longer be justified. If pain and inactivity persist, new problems may arise elsewhere in the body. Exercise has more positive effects than inactivity, which is why it’s best to start moving as soon as possible. The right kind of exercise relieves pain, helps you cope better, and improves your quality of life.
Exercise has both immediate and long-term effects on pain. Exercise releases pain-relieving substances in the body, which reduce pain immediately after exercise. Regular exercise, on the other hand, improves pain tolerance, reduces inflammation, and boosts the production of pain-relieving substances. In addition, exercise affects mood, sleep, and energy levels, all of which play a role in pain management.
When exercising while in pain, the most important thing is to start slowly and gradually increase the intensity of your workout while monitoring your symptoms. If exercise significantly worsens the pain, you should reduce the intensity. However, it is normal for exercise to cause unusual sensations and even mild pain at first. These often go away after a few sessions. For many people suffering from chronic pain, regular and brisk exercise can be just as effective at relieving pain as an anti-inflammatory medication.
Relief for Back Pain at the Gym
More than one million Finns suffer from back pain, but over 90 percent of back pain symptoms are harmless. You should use your back as normally as possible and stay active despite the pain. The back benefits from varied and regular exercise. Exercise keeps the back muscles toned, the joints flexible, and the intervertebral discs supple. Regular exercise improves the back’s functional capacity.
Gym workouts are a great way to improve back health and prevent problems. Pain isn’t an obstacle to gym workouts either, as long as the workout is designed with back pain in mind. Gym workouts are an effective way to prevent back pain. Exercises that strengthen the back are good, but strengthening the entire core and abdominal muscles is important when experiencing back symptoms. If you have back pain, try these exercises, for example: bodyweight squats, hip lifts, beetle crunches, the swimming motion, the “good morning” exercise, and abdominal crunches on an exercise ball.
Movement for the Joints
Joints benefit from exercise: it keeps their metabolism active, maintains their range of motion, and strengthens the muscles that support them. Appropriate exercise does not wear down the joints. In addition to endurance training, joints need strength training, such as at the gym. It’s important to be mindful of movements that cause pain when working out at the gym. Pain can be caused, for example, by extreme ranges of motion and excessive loads. When dealing with joint pain, it’s important to find exercises that don’t worsen the pain but strengthen the muscles surrounding the joints.
Getting Shoulder Pain Under Control
If you have shoulder pain, it’s a good idea to start by improving the mobility of your shoulder joint and finding a balance of strength. Shoulder pain and poor posture are often linked, so improving your posture through strength training can also help alleviate shoulder pain. Movements that overload the shoulder and cause significant pain should be avoided at first. To prevent shoulder problems from recurring, it’s important to review exercise technique and focus on controlling the shoulder and shoulder blade. Heavy loads and strain on the shoulder should be balanced with lighter stabilizing exercises, which help the shoulder better withstand the load and prevent new pain symptoms.
Good exercises for improving posture include, for example, the single- or double-arm low-pulley row, various row variations, and the high-pulley pull-down with a neutral grip.
Relief for Neck Pain and Headaches
Exercise can also provide relief from neck pain and the headaches it causes. Regular, moderately strenuous endurance exercise works best. Stretching and exercises that improve posture and body control are also beneficial. Heavy strength training, on the other hand, can trigger headaches and migraines, so when working out at the gym, it’s best to stick to weights that provide a moderate level of intensity.
Sources
Exercise, Finnish Pain Association
Exercise Is the Cure for Chronic Pain, Lab 12/2021
Targeted exercises help when you have shoulder symptoms, Selkäliitto 3/2022
Targeted exercises can help reduce headaches, Selkäliitto 3/2019
Don't Let Pain Control Your Life, Hyvä Terveys 3/2016
10 Ways to Take Care of Your Joints, Hyvä Terveys 14/2014