Benefit of exercise for Pain
Given the complex nature of pain, there are many unique factors that can influence an individuals pain experience. While pain management can seem complicated, overwhelming, and perhaps a little frustrating. There can be good news too! If there are numerous contributing factors, there are also numerous ways we can help to manage your pain.
Contributing factors
Tissue - Have you been told that you have chronic muscle tears or your back is out of alignment? These factors may be important, but they are rarely the sole contributor to your pain if you’ve had it for a long time.
Physical Habits - These can change in individuals living with pain. Sometimes you might ‘brace or protect’ your core before you bend or lift, because it is commonly taught that this is beneficial for recovery. There is actually no strong research to support this. Instead, you might be making your muscles sore and sensitising your nervous system.
Physical Impairments - When you do try to move differently, you might be unable to do this because of a lack of strength, balance or flexibility. This can also be impacted by your confidence.
Meaningful Activity - When you are in pain, you stop doing the things you love. This speaks to the importance of finding the right starting point and developing a graded plan.
Lifestyle/Health/Social Factors - Think of this area as aspects of your life that can be healthier (i.e. sleep, stress, work-life balance, weight management).
Coping Strategies - Do you avoid painful/provocative movements or push through painful movements with a ‘no pain no gain’ attitude? Stopping actions that are important to you can lead to increased sensitivity. Push through actions can aggravate symptoms and make it difficult to re-engage with those activities. However, avoiding can be just as harmful. You need to find the right balance.
Emotional & Psychological Factors - Fear, depression, anxiety, financial stress and anger can all contribute to your sensitivity and pain. Does your pain worsen when you are more stressed?
Beliefs - If you believe that movement and load is bad for the body and will cause injury, then you are likely to avoid it - even though we know that movement is good for us. Your beliefs might lead to bad decisions, which can impact on your recovery.
Persistent Pain
Persistent pain symptoms usually lead to changes in activity levels. Some individuals tend to avoid engaging in normal activities as a means of avoiding increased pain flare ups. Other individuals push through their pain symptoms to get tasks completed, only to experience increased pain and subsequent inability to complete further activity until the pain decreases. Both of these approaches can have a detrimental effect on quality of life, feelings of control over pain symptoms and long-term engagement in meaningful daily activities. Adequate rest from physical activities is important to assist with moderating pain levels and allowing for tissue recovery, however too much rest can be harmful to our long-term health and wellbeing.
The effects of too much rest include: Increased risk of heart disease, Obesity, Weakness of bones and deconditioning
The above points highlight the importance of maximising engagement in meaningful physical activities.
But how do we do this, when activity leads to pain?
Education and ongoing support is vital for recovery and something we understand and able to communicate to you. If you are struggling to get ontop of pain, reach out and have a chat.
References: Lehman, G. (2017). Recovery strategies: pain guidebook. Retrieved from http://www.greglehman.ca/recovery-strategies-pain-guidebook Moseley, L, & Butler, D. (2015). The Explain Pain Handbook: Protectometer. Adelaide, South Australia: NOI Group Publications. Australian Pain Management Association (2018) Pacing Activity Retrieved 3rd April 2020 from https://www.painmanagement.org.au/2014-09-11-13-35-53/2014-09-11-13- 36-47/166-pacing.html Nicholas M, Molloy A, Tonkin L, Beeston L (2012). Using Pacing to Overcome the Effects of Chronic Pain on Activities in Manage your pain: Practical and Positive Ways of Adapting to Chronic Pain.