Exercises for Pain Relief For those who have been sedentary to avoid hurt-
ing, start exercising gradually, say experts. An initial routine doesn’t have to be rigorous to be
beneficial, Classes in stretching or yoga, for example, may
reduce symptoms and improve function in people with chronic low back pain, according to a recent study published in the Archives of Internal Medicine.
Walking is another easy-on-the-body physical activ-
ity. “I get patients walking 10 minutes, 3 times a week
with a day off in-between. They increase that by 10 percent a week. It’s a gradual increase and very
doable,” says Dr. John Pagliano, a Long Beach Calif.- based podiatrist who also is a long-distance runner. Once comfortable walking, add resistance exercise to build muscle. Also include routines that keep the body flexible.
“Stiffness is a hallmark of arthritis. Do exercises that
take you through a range of motions to keep joints from stiffening,” says Dr. A. Lynn Millar, professor of physical therapy Winston-Salem State University, N.C.
Whichever exercises you choose, make them a daily
habit. “There’s always a way to get exercise. If you can’t run or walk, do water exercise,” Pagliano says, cautioning: “Doing this once a week isn’t enough.”
"When you exercise, your body releases endorphins, which block the transmission of pain
impulses to the brain" Dr. A. Lynn Millar, Winston-Salem State University, N.C.
Before You Start You may be concerned that you’ll
exacerbate pain if you make the wrong moves.
If you have pain with injuries or if you
have signs and symptoms of a chronic disease, see a physician before start- ing any exercise program, say sports medicine professionals.
You also may seek an expert’s advice
for exercise for specific conditions. “If you have arthritis or heart dis-
ease, it may make you feel more comfortable knowing that someone who understands your limitations is offering exercise suggestions,” says Dr. A. Lynn Millar, professor of physi- cal therapy at Winston-Salem State University, N.C.
January/February 2012 Health Connections 47
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