As physical therapists, we specialize in mobility and movement. But for individuals living with chronic pain, it can be difficult to move and maintain mobility.

When chronic pain reduces mobility, other problems tend to arise—weakness, joint stiffness and mental health changes, just to name a few. Simple and low-impact movements can reduce these symptoms of chronic pain and begin the journey to improved mobility, strength and endurance.

Benefits of Low-Impact Exercises

Low-impact exercises such as walking on a level surface for 20-30 minutes daily, swimming or yoga can increase strength and endurance to reduce chronic pain symptoms.

Strengthening Muscles & Joint Integrity

Exercise strengthens the muscles, ligaments and tendons surrounding your joints and helps protect them. By strengthening these muscles, you reduce the load on your joints and decrease the risk of injury and pain.

Joint movement also supports increased joint lubrication, which can reduce pain caused by arthritis and decreased range of motion.

Improving Posture & Alignment

Improved strength in the trunk of the body can lead to better posture and overall body alignment. Improved posture reduces likelihood and severity of low back pain and can reduce the stress placed on your shoulders, hips and knees, which are common locations of chronic pain.

Enhancing Balance & Coordination

Balance and coordination may be affected by chronic pain due to changes in the quality of movement. Improved posture and trunk strength can positively affect your balance and coordination, decreasing your risk of falls.

Mental Health Benefits

Chronic pain is known to have detrimental effects on mental health. By moving more, both your physician and mental health will improve. When you move, your body releases endorphins, which are the body’s natural painkillers and mood boosters. Regular exercise throughout the week can reduce stress, anxiety and depression, all of which can increase the perception of chronic pain when not controlled appropriately.

Personalized Plan

As you age, deconditioning and progressive weakness doesn’t have to be your “new normal.” Pain doesn’t have to accompany these symptoms either. Chronic pain as we age can cause an early onset of weakness and poor endurance, but consistently moving our bodies with low impact exercises can improve endurance, strength and reduce pain.

As physical therapists, we work with patients from all walks of life and in all phases of life. We personalize each person’s plan to improve their mobility, strength, and endurance while moving more efficiently and with decreased pain. It is important to work as a team to set realistic goals and not overdo it, which could cause increased pain and inflammation.

Slow and steady not only wins the race but can also reduce chronic pain. Simply put, the more you move, the more you improve your mobility and quality of life.

Remember, the journey to improved mobility and reduced pain starts with a single step.