Exercise is the primary treatment for a patient who suffers from chronic pain. Depending on your current health condition, it decreases inflammation and pain levels and increases your mobility without taking any medication.
It is useful to do some exercise combinations like cardio, strength exercises and stretching. But before doing any exercise, ask your physician what exercise will be perfect for your case. You may visit any Cranbourne medical centre near you to have an appointment with a doctor.
To give you an idea, below are the top exercises you can do at your home to reduce chronic pain levels.
Cardio Exercises:
Cardiovascular exercises offer lots of physical and mental health benefits that you can enjoy. It is also helpful for people who suffer from chronic pain. Cardio exercises can be done at home or outside and you can do this any time you want. Also, it doesn’t require you to use gym equipment or other tools for exercise procedures.
You may try these two cardio exercises:
Walking:
Try walking at least 30 minutes three to five times a week. Doing so can help to boost your strength, heart health, and endurance. If walking gives you pain, start by walking slowly; carefully increase it to longer walk as you get stronger day by day. For some cases, if you use a cane or walker, don’t forget to take them with you.
Swimming:
This is a perfect alternative to walking for a patient who suffers from mobility issues. This exercise can help you to move without putting a lot of stress on your muscles and joints. Also, swimming is considered to be a treatment for a patient who experiences tiredness and mental issues
Relaxation:
It is essential for people who suffer from chronic pain daily. Also, it can be done anywhere and anytime you want.
- Lie on the most comfortable position
- Place both hands on top of your belly, relax both shoulders and feet
- Take a deep breath and close your eyes, inhale through the nose, and exhale through the mouth
- Repeat this pattern and think that pain will leave your body every time you breathe.
Stretching Exercises:
If you suffer from chronic pain in your lower back or neck, stretching can help you to ease the pain. It relieves stiffness and tension. You may try these stretches at your home to enhance your mobility and to promote proper posture and movement.
- Lie down your back
- Move forward your knees towards your chest; wrap your arms around the knees
- Slowly moved from side to side, stretch up your hips a little bit
- Cross your one leg to the other side and slowly stretch it up
- Stand beside a wall or door
- Raise the elbow above your shoulder then stretch
- Put the elbow against the door or wall; doing this will rotate the shoulder blade.
Strengthening Exercises:
Improving your strength is essential for body joints to prevent future injuries. But for people who suffer from chronic pain, an ample amount of core strength is required for the body. It promotes proper sitting and standing posture, body balance, and reduces the risk of future injuries which can lead to other pain causes.
Start working your muscles from the abdomen, back, and hips, to improve your core strength and body stability.
