HEALTHY YOU

Exercise and Chronic Pain

Before looking at exercise and its relationship with chronic pain, we must first look at the difference between acute pain and chronic pain.  Acute pain occurs as a result of nervous system activity secondary to injury or potential injury (NINDS, 2007).  Chronic pain, on the other hand, can result from an ongoing physical insult such as arthritis, infection or cancer or from psychogenic factors where no physical disease can be identified.  Common chronic pain pathologies include, but are not limited to: osteoarthritis, rheumatoid arthritis, fibromyalgia, lyme disease, spinal stenosis, migraine headaches, depression and many more (SINGH, 2005).

Numerous treatment options are available for individuals suffering from chronic pain and it is usually a combination of several interventions that has been shown to be most beneficial.  These options include physical therapy, medication, surgery, psychotherapy and education.  Within the physical therapy realm, exercise focusing on strength, flexibility and cardiovascular endurance, manual mobilization and modalities such as ice/heat and electrical stimulation are commonly used.

In recent years, an increasing amount of research has been dedicated to the effects exercise can play on chronic pain.  These studies have discussed potential benefits including:  increased strength, endurance and flexibility, improved sleeping habits, enhanced mood, decreased pain, improved heart and blood vessel health and boosted energy(Mayo Clinic, 2007).

              Studies have shown that individuals who suffer from chronic pain may have lower levels of endorphins present in their spinal fluid.  Endorphins are naturally occurring opiates and have been shown to increase with exercise, which can lead to a reduction in pain.  Improved strength, weight loss and flexibility can decrease pain by taking excess load off of joints and cartilage and by allowing joints to move through a full range of motion, which will prevent unnecessary wear and tear.  Finally, exercise can decrease pain by diminishing psychological stress and by improving self-esteem and alleviating feelings of depression(Mayo Clinic, 2007).  

              The American College of Sports Medicine currently recommends that moderately vigorous exercise be performed for 30 minutes on five days per week or that vigorous activity is performed for 20 minutes on three days per week.  Moderately intense exercise is defined as any activity that causes an individual to sweat, but not so intense that one cannot carry on a conversation.  The ACSM also recommends that 8-10 strength exercises are performed for 8-12 repetitions on three days per week.  These recommendations are based on extensive research and should be taken seriously by individuals of all ages.  An individual who is looking to begin an exercise program should consult with their local physical therapist in order to design an appropriate program or check in regularly with their primary physician if not working with a licensed physical therapist(ACSM, 2008).   

Tom Walters, DPT

Physical Therapist

If you would like to get started with your own exercise program in order to deal with your chronic pain please click here to email Jeremy, our Wellness Programs Director. Together with a licensed physical therapist, they will devise a training program focusing on strength building, flexibility, and weight loss which can all decrease pain on your joints.

**Hayashida & Associates is a proud supporter of the Arthritis Foundation.**

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