When you’re living with a chronic condition, exercise might be the last thing on your mind. But staying active can actually be an important part of managing ongoing pain.
“Movement is medicine. It helps with overall well-being and pain reduction,” says Monica Torres, MD, a pain management and rehabilitation specialist at HonorHealth Pain Care - Bob Bové Neuroscience Institute. "The key is focusing on the consistency and duration of your workouts, not intensity."
Start with small goals
Dr. Torres recommends beginning with about 10 to 15 minutes of low-impact activity, two to three days per week and gradually increasing the duration over time. The goal is to build a sustainable routine that supports your health without pushing your body past its limits.
“It can be hard for people who are sedentary,” says Dr. Torres. "So, start with something you would enjoy, whether it's walking, yoga, tai chi or doing gentle exercises in the pool.”
For people with joint pain, aquatic exercise is a popular option because water makes movement easier on the body. If you’re looking for an activity that combines strength, flexibility and balance, Dr. Torres is a big fan of Pilates.
“It's actually founded on spinal alignment and rehabilitation,” she explains. Mat Pilates is particularly useful for people with back pain because it can help build core strength while practicing controlled movement.
Add weight to your routine
Weight training isn't just for powerlifters. It naturally supports your bones and muscles — which is especially important for women, as their bone mineral density decreases with age.
If you're new to strength training, the first step is learning how to lift properly. “Before you can increase weight, you want to position your body correctly,” Dr. Torres says. “If you have good form and you know which muscles to activate, then you’re less prone to injury.”
If you have chronic pain or a specific injury, talk with your doctor before starting a strength-training program. Working with a qualified professional can also help you learn proper techniques and choose exercises that fit your needs.
Know when to take a break
It’s normal to experience some muscle soreness when you begin exercising, especially if your body isn’t used to the activity. But pain during exercise is a different story.
According to Dr. Torres, “there should be some soreness, but not serious pain. If soreness continues for more than 24 to 48 hours, that can be a sign you did too much."
Pay attention to how your body responds, too. Sharp or shooting pain, pain that radiates down an arm or leg, or pain that significantly limits your ability to walk or perform everyday activities are signs to stop and consult an expert.
Find the right plan
Chronic pain may change how you move, but it doesn’t have to stop you from moving forward. And with guidance from a pain management specialist, you can find an approach that fits your life.
Whether that means taking a daily walk, trying Pilates or joining a medical fitness gym, regular movement can help you feel stronger and get more out of every day.