Chronic pain is a persistent, debilitating condition affecting millions of people worldwide. While medications and therapies are commonly used to manage it, exercise is a powerful tool that can help alleviate pain, improve function, and enhance quality of life.

In this blog, we’ll explore several exercises specifically designed to reduce different types of chronic pain including lower back, knee, and shoulder/neck pain.

Let’s jump right in.

Understanding Chronic Pain

What is Chronic Pain?

Chronic pain is pain that lasts for more than three months. It can result from past injury, muscle imbalances, or underlying disease.

Unlike acute pain, which is a direct response to an injury and will resolve once the injury heals, chronic pain persists and often requires more comprehensive and long-term attention.

How Exercise Helps Chronic Pain

Corrective exercise can help reduce chronic pain and keep you healthy in multiple ways including:

Strengthening Muscles: Stronger muscles support joints better and reduce strain.

Improving Flexibility: Enhanced flexibility can prevent stiffness and reduce pain.

Increasing Endorphins: Exercise releases endorphins, which are natural painkillers.

Promoting Blood Flow: Better circulation can help in healing and reducing inflammation.

Effective Exercises for Reducing Chronic Pain

Dead Bug

Dead Bug Benefits

The dead bug exercise is excellent for strengthening the core muscles without putting stress on the lower back. It helps in stabilizing the spine, which is crucial for reducing back pain. Regular practice can also improve overall coordination and balance.

How to Perform a Dead Bug

1. Lie on your back with your arms extended toward the ceiling.

2. Lift your legs, bending your knees at a 90-degree angle.

3. Slowly lower your right arm and left leg toward the floor, keeping your lower back pressed against the ground.

4. Return to the starting position and repeat on the opposite side.

5. Perform 2-3 sets of 10-15 repetitions.

Side Plank

Side Plank Benefits

The side plank targets the obliques, helping to stabilize the spine and improve posture. It’s particularly beneficial for those suffering from lower back pain. This exercise also engages the glutes and shoulders, promoting overall core stability.

How to Perform a Side Plank

1. Lie on your side with your legs straight and feet stacked.

2. Prop yourself up on your elbow, ensuring it’s directly under your shoulder.

3. Lift your hips off the ground, forming a straight line from head to feet.

4. Hold this position for 15-30 seconds, then switch sides.

5. Aim for 2-3 sets on each side.

Push-Ups

Push-Up Benefits

Push-ups are a full-body exercise that strengthens the chest, shoulders, triceps, and core muscles. This exercise can improve overall body strength and stability, which is essential for managing chronic pain. Additionally, push-ups can enhance cardiovascular health and endurance when done consistently.

How to Perform a Push-Up

1. Start in a plank position with your hands slightly wider than shoulder-width apart.

2. Lower your body until your chest nearly touches the floor.

3. Push yourself back up to the starting position.

4. Perform 2-3 sets of 8-12 repetitions.

Squats

Squat Benefits

Squats are crucial for building strength in the lower body, including the quadriceps, hamstrings, and glutes. Stronger leg muscles can reduce the load on the back and improve overall mobility. Squats also enhance hip flexibility and help in maintaining a healthy posture.

How to Perform Squats

1. Stand with your feet shoulder-width apart.

2. Lower your body as if sitting back into a chair, keeping your back straight and knees over your toes.

3. Push through your heels to return to the starting position.

4. Perform 2-3 sets of 10-15 repetitions.

Farmer’s Carry

Farmer’s Carry Benefits

The farmer’s carry improves grip strength, shoulder stability, and core strength. It’s an excellent exercise for enhancing overall body endurance and reducing pain in the shoulders and back. This functional movement can also aid in improving balance and coordination.

How to Perform a Farmer’s Carry

1. Hold a heavy dumbbell or kettlebell in each hand.

2. Stand up straight with your shoulders back and core engaged.

3. Walk a specified distance (e.g., 20-30 meters), then turn around and walk back.

4. Perform 2-3 sets.

Pallof Press

Pallof Press Benefits

The Pallof press targets the core muscles, particularly the obliques and transverse abdominis. It’s great for improving spinal stability and reducing lower back pain. This exercise also enhances overall core endurance and resistance to rotational forces.

How to Perform a Pallof Press

1. Attach a resistance band to a sturdy object at chest height.

2. Stand sideways to the band, holding it with both hands close to your chest.

3. Press the band straight out in front of you, resisting the pull to one side.

4. Slowly return to the starting position.

5. Perform 2-3 sets of 10-12 repetitions on each side.

Glute Bridges

Glute Bridge Benefits

The glute bridge exercises is excellent for strengthening the glutes, hamstrings, and lower back muscles. This exercise helps alleviate lower back pain by improving the strength and stability of the hip and pelvic regions. It also promotes better posture and reduces the risk of hip injuries.

How to Perform a Glute Bridge

1. Lie on your back with your knees bent and feet flat on the floor.

2. Place your arms at your sides with palms facing down.

3. Lift your hips off the ground until your knees, hips, and shoulders form a straight line.

4. Hold for a few seconds, then lower back down.

5. Perform 2-3 sets of 10-15 repetitions.

Bird Dog

Bird Dog Benefits

The bird dog exercise enhances core stability, balance, and coordination. It targets the lower back, glutes, and shoulders, making it effective for reducing back pain. This exercise also promotes better posture and helps in maintaining spinal alignment.

How to Perform a Bird Dog

1. Start on your hands and knees with your wrists under your shoulders and knees under your hips.

2. Extend your right arm forward and left leg backward, keeping both parallel to the floor.

3. Hold for a few seconds, then return to the starting position.

4. Repeat on the opposite side.

5. Perform 2-3 sets of 10-12 repetitions on each side.

Incorporating These Exercises into Your Routine to Reduce Chronic Pain

Frequency and Duration

To effectively reduce chronic pain, aim to perform these exercises 2-3 times per week. They can be incorporated into your regular workout as independent exercises, supersets, or in your warmup. Start with lower repetitions and gradually increase as your strength and endurance improve.

Warm-Up and Cool-Down

Always begin your exercise session with a warm-up to prepare your muscles and joints. A 5-10 minute light cardio activity like walking or cycling works well. After your workout, cool down with gentle stretching to promote flexibility and reduce muscle soreness.

Listening to Your Body

Pay attention to how your body responds to these exercises. If you experience increased pain, reduce the intensity or take a break. Consult with a personal trainer, exercise specialist, or a trusted healthcare professional if you have any concerns or if pain persists.

Additional Tips for Reducing Chronic Pain

Maintain a Healthy Weight

Excess weight can put additional strain on your joints and muscles, exacerbating pain. Maintaining a healthy weight through a balanced diet and regular exercise can help manage chronic pain more effectively.

Stay Hydrated

Proper hydration is crucial for maintaining joint health and reducing inflammation. Aim to drink at least 8 glasses of water daily, more if you are physically active.

Get Enough Rest

Quality sleep is essential for pain management and overall health. Establish a regular sleep routine, ensuring you get 7-9 hours of sleep per night.

Stress Management

Stress can intensify chronic pain. Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, or yoga.

Best Exercises to Reduce Chronic Pain – Final Thoughts

Exercise is one of the best ways to battle chronic pain. By incorporating these exercises – the dead bug, side plank, push-ups, squats, farmer’s carry, Pallof press, glute bridges, and bird dog – you will strengthen key muscles, improve flexibility, and take control of your pain.

Remember to start slowly, listen to your body, and consult with a healthcare professional if needed.

If you’re in the Woodland Hills or Los Angeles area, book your FREE 1-1 fitness assessment with our expert trainers at Pure Function Fitness Center and discover a personalized approach to a stronger, healthier you.

The content provided on this health and fitness blog is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise program, diet, or health regimen. The authors and publishers of this blog are not responsible for any injuries or health issues that may result from the use or misuse of the information provided.