4 scientifically proven exercises to effectively relieve chronic pain

For people with chronic pain, regular exercise can make life more comfortable. This is due to the natural pain-relieving effects that exercise provides.

Chronic pain is pain that lasts 12 weeks or more. Although exercise can help relieve pain, not all forms of exercise are suitable. Depending on the type of pain, the intensity of the pain, and the physical condition, a person should choose the type of exercise, according to the health website Healthline (USA).

Walking may help relieve pain in people with chronic pain

One of the benefits of exercise is that it can help increase pain tolerance. Research published in the journal Medicine & Science in Sports & Exercise found that people who do moderate to high-intensity endurance exercise have a higher pain threshold than those who do not exercise. Meanwhile, lack of physical activity also makes people more sensitive to pain.

Scientifically proven exercises that can help relieve chronic pain include:

Walk

Research published in the Archives of Physical Medicine and Rehabilitation found that regular walking can help reduce pain in people with fibromyalgia, osteoarthritis, and chronic lower back pain. Experts recommend that people walk at least 30 minutes a day, three to five days a week.

Swimming

Swimming is a great endurance exercise for people with chronic pain. Research published in the Journal of Pain Research found that swimming can help reduce pain in people with fibromyalgia and osteoarthritis of the knee and hip.

Strength training

Strength training helps relieve many types of chronic pain related to muscles and joints. This is because strength training reduces stiffness in the joints, which is one of the contributing factors to pain. Stronger muscles also help reduce stress on bones and cartilage. However, people with chronic pain should exercise with caution and under the guidance of a professional trainer. They should prioritize machines and dumbbells over barbells.

Yoga

Stretching exercises, such as yoga, can be beneficial for people with chronic pain. Research published in the journal Physical Medicine and Rehabilitation Clinics of North America found that yoga can improve pain in people with knee osteoarthritis, rheumatoid arthritis, neck pain, and low back pain, according to Healthline .

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