Using movement as a key strategy to helping persistent pain

Using Movement to Manage Persistent Pain
Movement is a powerful and evidence-based strategy for managing persistent pain. It addresses both physical and psychological aspects of pain, helping individuals regain control over their lives.
Why Movement Helps
Improves Mood
Physical activity releases endorphins, serotonin, and dopamine, reducing feelings of depression and anxiety often associated with chronic pain.
Reduces Pain Perception
Regular movement enhances the brain's ability to modulate pain signals, making pain feel less intense over time.
Enhances Sleep Quality
Exercise promotes restorative sleep by reducing pain-related disruptions and stress levels.
Boosts Stress Resilience
Movement lowers cortisol levels, which can reduce stress and its impact on pain.
Increases Functionality
Strengthens muscles, improves joint stability, and enhances range of motion, allowing for easier performance of daily tasks.
Improves Tolerance for Activities
Gradual and consistent movement increases endurance, reducing the "boom-and-bust" activity cycle.
Supports Healing
Boosts blood flow and circulation, delivering nutrients to tissues and promoting recovery.
What Movement Helps?
Strength Training
Builds supportive muscles to reduce strain on joints and improve posture.
Stretching
Relieves muscle tension, improves flexibility, and prevents stiffness.
Aerobic Exercise
Enhances cardiovascular health and increases energy levels, which can be depleted by chronic pain.
Low-Impact Activities
Walking, swimming, or cycling are gentle on joints and maintain overall fitness.
Mindful Movement Practices
Yoga or Tai Chi combine movement with breathing and mindfulness, reducing stress and improving body awareness.
Graded Activity
Gradually increases activity levels to build tolerance and reduce fear of movement (kinesiophobia).
Consistent Routine
Regular movement reduces inflammation and promotes long-term pain management.
Key Benefits of Movement
-Better Physical Function: Supports independent living and easier completion of daily tasks.
-Improved Mental Health: Reduces anxiety, stress, and feelings of helplessness.
-Increased Energy: Counteracts fatigue commonly associated with persistent pain.
-Better Quality of Life: Enhances overall sense of well-being and personal control.
By making movement a part of daily life, individuals can break the pain cycle and experience meaningful improvements in both physical and emotional health.