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[Guide] Exercises for Chronic Pain

Dealing with chronic pain has been a significant part of my own journey, and I understand the overwhelming impact it can have on one's life. It's not just a physical challenge; it affects emotional well-being, relationships, and overall quality of life.

Surprisingly, one of the most effective ways to manage chronic pain is through exercise. In this comprehensive guide, let's explore how exercise has personally benefited me and my patients, and how they can help you too.

Chronic pain is an uninvited guest that can linger in your life, affecting every aspect of your daily routine. It doesn't discriminate; it can strike anyone, at any age. For many of us who have experienced it, chronic pain is more than just physical discomfort; it's a relentless companion that often brings emotional distress, fatigue, and even a feeling of helplessness.

But here's the thing: you don't have to resign yourself to a life overshadowed by chronic pain. There's hope, and it begins with understanding the transformative power of exercise.

In this blog, I'll share the role that exercise has played in not only managing but also alleviating pain. We'll delve into why exercise is a vital tool in the battle against chronic pain, and how you can embark on your exercise journey, even if you're starting from scratch.

So, whether you're someone who's been dealing with chronic pain for years or you're just beginning to grapple with it, know that you have the potential to take control of your health and break free from the grip of chronic pain. Let's embark on this journey together and discover how the right types of exercise can be a game-changer in your life.

How Does Exercise Benefit People Dealing with Chronic Pain?

exercises for chronic pain

When it comes to chronic pain, the idea of exercise might initially seem counterintuitive. After all, why would you want to move your body when it's already hurting? But here's the truth: regular, appropriate exercise can be a powerful ally in managing and even reducing chronic pain. Let me share with you the ways in which exercise has proven to be a game-changer for both myself and many of the individuals I've worked with.

1. Pain Relief Through Endorphins:

Exercise triggers the release of endorphins, your body's natural painkillers. These feel-good hormones not only help alleviate pain but also improve your mood, creating a sense of well-being. When you're dealing with chronic pain, a boost in mood can be a lifeline.

2. Strengthening Muscles:

Chronic pain often leads to muscle atrophy and weakened joints due to reduced activity. Exercise, specifically targeted and tailored to your needs, can help rebuild muscle strength and improve joint flexibility. This increased strength can provide better support for your body, reducing pain and discomfort.

3. Enhanced Blood Flow:

Physical activity improves circulation, ensuring that oxygen and nutrients reach your muscles and tissues efficiently. This enhanced blood flow can aid in the healing process and alleviate pain, particularly in areas with reduced circulation.

4. Improved Posture and Alignment:

Many chronic pain conditions are aggravated by poor posture and misalignment. Exercises that focus on posture correction and alignment can significantly reduce pain by addressing the root cause. These exercises can help you regain a more natural, comfortable posture.

5. Better Sleep Quality:

Chronic pain often disrupts sleep patterns, leading to fatigue and exacerbating pain. Regular exercise can promote better sleep quality, helping you feel more rested and better able to manage pain.

6. Stress Reduction:

Chronic pain and stress often go hand in hand, creating a vicious cycle. Exercise is a potent stress-reducer, as it releases tension and calms the nervous system. Reducing stress can lead to a decrease in the perception of pain.

7. Weight Management:

Excess weight can exacerbate chronic pain, particularly in weight-bearing joints like the knees and hips. Exercise, when combined with a balanced diet, can contribute to weight management, reducing the strain on these joints and decreasing pain.

8. Enhanced Range of Motion and Decrease Stiffness:

Many chronic pain conditions restrict your range of motion. Exercises that focus on mobility and flexibility can help you regain and maintain a more extensive range of motion, allowing you to move with greater ease and less discomfort.

9. Empowerment and Control:

Chronic pain can often make you feel helpless and out of control. Committing to an exercise regimen gives you a sense of empowerment. It allows you to take an active role in managing your health, leading to increased confidence and resilience in the face of pain.

It's important to note that not all exercises are created equal, especially when dealing with chronic pain. The key is to find the right balance of activity that challenges your body without exacerbating your pain. Tailored exercises that suit your specific condition and fitness level are crucial. This is where guidance from a healthcare professional or a specialized program like Be Healthy Academy can make a significant difference.

In the next section, we'll delve into the specific exercises that have shown remarkable effectiveness in reducing chronic pain. Whether you're looking to incorporate gentle movements, relaxation exercises, or strengthening routines into your regimen, we've got you covered.

The Best Exercises to Reduce Chronic Pain

exercises for chronic pain

Finding the right exercises that suit your body and condition can significantly improve your quality of life. Here are some excellent exercises to help alleviate chronic pain and enhance your well-being:

Physical Exercises


Walking, a seemingly simple act, has the power to create ripples of change in the tapestry of chronic pain. It's a low-impact exercise, accessible to almost everyone, offering a gentle start to their exercise journey. Patients begin with short walks and gradually increase the duration and intensity, witnessing a transformation in their fitness and pain levels.


Water can hold a special place in this journey. Swimming, with its gentle impact on joints and muscles, becomes an oasis of relief for many grappling with chronic pain. The buoyancy of water cradles the body, reducing the stress on muscles and joints. It's a therapeutic exercise, and for some it's been a buoy that keeps them afloat in the midst of chronic pain.


pilates for chronic pain

Pilates has been particularly beneficial, specially for my patients that suffer chronic back pain. It focuses on core strength, flexibility, and posture. If you're curious to learn more about Pilates and its impact on chronic back pain, check out my post on Pilates and Back Pain for more insights.

Relaxation Exercises

Deep Breathing

Breath - a fundamental pillar of life and, surprisingly, a potent tool in managing chronic pain. The rhythm of controlled breaths, a simple yet profound practice, reduces stress and tension, common triggers for chronic pain. Incorporating deep breathing into your daily routines can yield significant benefits.


The art of stillness, of diving within, has paved the path of healing for many on this journey. Meditation, a practice of mindfulness and presence, encourages relaxation and mental clarity. For my patients, it's been a cornerstone of their pain management routine. It's a sacred space where pain takes a backseat, and a sense of calmness prevails. To explore different meditation techniques, you can delve into my post on 7 Types of Meditation.

Somatic Exercises

Our bodies, repositories of wisdom, often carry the answers to managing chronic pain. Somatic exercises (somatic means “body”) focus on enhancing body awareness, releasing muscle tension, release trauma, and manage their mental health symptoms. Those types of movements are performed consciously with the intention of focusing on the internal experience of the movement rather than the external appearance or result of the movement. They've proven immensely helpful for individuals dealing with chronic pain. In their exploration of somatic exercises, my patients have found a profound connection between body and mind, and a pathway to relief.

Gentle Movements

Self-Healing Movement Class

My Self-Healing Movement classes have become a holistic haven for many traversing the landscape of chronic pain. Those gentle movements mix physical therapy and mindful movement to calm down the nervous system, release stress and trauma stored in the body. It's a space where you can learn to listen to your body, to embrace movement that heals.

Exercise to Regulate the Vagus Nerve

The Vagus Nerve, a conductor of the body's symphony, plays a crucial role in pain perception. Certain exercises and practices, like specific breathing techniques, can help activate and regulate this nerve, potentially reducing chronic pain. It's a fascinating journey for my patients, understanding the nuances of their body's inner workings.


Incorporating gentle stretches into one's daily routine becomes a simple yet impactful exercise. Stretching enhances flexibility and reduces muscle tension. My guide on 10 Gentle Stretches to Relieve Pain is a treasure trove of practical stretches that you can add in your daily routines.

Strengthening Exercises


Yoga combines physical postures, breath control, and meditation. It's known for enhancing flexibility and strength while reducing stress. Yoga can be adapted to accommodate various levels of fitness and chronic pain.

Gym Workouts

Stepping into the gym under the guidance of a trained professional has provided structure and guidance to many in their exercise routine. Working out in a gym, with a focus on proper form and technique, has proven to be a beneficial part of one's journey through chronic pain.

The key to embarking on this journey of exercises to manage chronic pain lies in personalized approaches, in understanding the unique needs and capacities of each individual. It's about creating a roadmap that leads to relief, strength, and a better quality of life.

How Do You Get Started?

How do i get started doing exercises for chronic pain

Starting an exercise routine when dealing with chronic pain requires careful planning and consideration.

Here are some steps to help you get started:

Consult Your Healthcare Provider: Before beginning any exercise program, consult your healthcare provider. They can provide guidance on exercises that are safe and suitable for your condition.

Set Realistic Goals: Start with achievable goals. Gradually increase the intensity and duration of your workouts as your fitness improves.

Practice Self-Awareness: Listen to your body and be mindful of any pain or discomfort. Pushing through severe pain is counterproductive and can lead to further injury.

Modify Exercises: If an exercise causes significant pain or discomfort, modify or discontinue it. It's crucial to find exercises that work for your body and your pain levels.

By integrating these principles, you can create an exercise routine that not only alleviates pain but also sets the foundation for a healthier, more vibrant life.

Are You Ready to Take Control of Your Health and Break Free from Chronic Pain?

Be Healthy Academy

If you're ready to reclaim your life and heal from chronic pain, join Be Healthy Academy.

Be Healthy Academy is a science-based program that offers accountability, pain science education, stress management techniques, ways to shift mindset, increase body awareness, techniques to release trauma from the body, and so much more 🧠💖🔥

We also offer interactive workshops and a supportive community to guide you on your healing journey.

If you are ready to take control of your health and are looking for an experienced and caring guide, you are in the right place.

With the Right Resources, YOU Have the Ability to Heal Yourself.

And You Don't Have to Do It Alone.

Let Me Show You The Way.


1 - Exercise and Chronic Pain. (n.d.). Utah State University Extension. Retrieved from

2 - Higuera, V. (2022, June 16). Exercises to Reduce Chronic Pain. Healthline. Retrieved from

Images shared under Free Creative Commons License, from Freepik or are from Ana's private gallery.

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