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7 Exercises for Reducing Chronic Pain

Mr. Habib Ur Rehman Khan

1 min read

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If you are someone who is plagued by chronic pain—sciatica for instance, or fibromyalgia—then you may have found a way out from it—through exercise. Studies show that people suffering from chronic pain—pain that exceeds three months in duration—could benefit from exercise including cardio, stretching, and strength building and relaxation exercises.

Even though exercising with chronic pain can be challenging in itself, but inactivity has proven to weaken and damage muscles and joints over time. In contrast, orthopedic surgeons advice that exercise releases endorphins, which help to block pain signal reaching the brain.

Moreover, exercise helps to reduce inflammation, increase the flow of blood and oxygen to inflamed muscle and increase mobility, all without the use of additional medication.

Here are some exercises that can be incorporated by chronic pain sufferers to manage their condition: –


Stretching, if done properly, helps to loosen the stiff muscles, and increases flexibility. Stretching helps to increase the range of motion in muscles and thus improves mobility and agility. Exercises like hamstring stretches relieve back of leg muscles and get rid of back pain.


Swimming and water aerobics are great forms of exercise for people who have trouble walking. It prevents undue stress on joints and keeps you moving while being pain-free. It is a great form of low-impact cardio that is therapeutic for people with chronic pain.

3-Relaxation exercise:

Relaxation exercises like deep breathing and visualization require no equipment and can be done anywhere. This exercise not only decreases pain in people with chronic issues but also reduces their stress level.

4-Weight lifting:

Lifting weight can strengthen the muscles. This type of strengthening can combat chronic joint pains by building up the muscle around the affected joint. Be sure to consult a physical therapist who can guide you how much weight to start with, and how many reps to do.


Walking is another form of cardio, which can benefit people with chronic pain. This is a light exercise that boosts energy and decreases pain by increasing oxygen flow to the muscles. Studies show that fibromyalgia patients can benefit greatly from walking, as can people with back pain.


Strengthening exercises like Pilates can help strengthen not only the abdominal muscles but also the back muscles. The focus of Pilates is on alignment, and thus this simple exercise can help people with chronic back pains. However, Pilates should be done with an experienced instructor so as not to worsen your condition. Consult the best orthopedic surgeon in Rawalpindi before starting any strenuous exercise


Hatha yoga has been proven to reduce psychological as well as physical symptoms of chronic pain. This was shown by a study in Journal of Pain Research, whereby symptoms of conditions like fibromyalgia improved over time with yoga. Moreover, aerial yoga is also found to be helpful to manage chronic pain conditions, which are gentle exercises that put less stress on joints.

If you are suffering from chronic pain conditions, then consult a professional now to help you deal with this pain. Book an appointment with a top orthopedic surgeon in Lahore, Karachi and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Mr. Habib Ur Rehman Khan
Mr. Habib Ur Rehman Khan - Author Mr. Habib ur Rehman Khan is leading International Chiropractor which is currently practicing in Lahore. You can seek appointment with him for a range of services through oladoc. He believes that chiropractors can be very helpful for people who have had a long history of chronic pain and loves to make the public aware about the fact. You can visit this link to find out what he has to say on the topic of pain.
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