Finding Freedom in Movement: A Guide to Exercising with Chronic Pain

Exercising with chronic pain can be daunting, but it is essential for maintaining mobility, reducing pain, and improving overall well-being. I have seen firsthand people with chronic pain improve their symptoms by finding an enjoyable exercise and mobility routine.

Here are four main tips to help you exercise effectively while managing chronic pain, incorporating osteopathic principles such as holistic thinking, being mindful of all body systems, and understanding that motion dictates function.

1. Start Slow and Gradual

When dealing with chronic pain, it's crucial to adopt a "start low, go slow" approach. This means beginning with low-intensity exercises and gradually increasing the intensity and duration as your body adapts. This helps to avoid triggering your symptoms and allows your body to adjust to new activity levels.

• Modify Activities: Choose exercises that can be modified to reduce the risk of falls and ensure proper posture. For instance, seated exercises or using a wall or countertop can be effective alternatives to more strenuous activities.
• Range of Motion: Use a range of motion that doesn’t increase pain. An effective stretch does not have to feel painful. Gentle stretching and mobility exercises can help maintain mobility without causing additional discomfort.

Remember, holistic thinking means considering how these exercises affect not just your muscles, but your entire body system. Inclusive Movement offers courses that guide you through starting slow and gradually increasing your activity level, ensuring you stay within safe limits. 

2. Choose Low-Impact Exercises

Low-impact exercises are less likely to aggravate chronic pain and are generally easier on the joints and muscles. Some recommended low-impact activities include:

• Walking: A simple and effective way to stay active without putting too much strain on your body. Walking also promotes fluid flow and gently mobilizes the whole body in a symmetrical fashion, helping to reduce tension related symptoms and promote healing.
• Modified Exercises Without Equipment:  Exercises such as gentle stretching, bodyweight movements, and balance exercises can be done at home without any equipment. These exercises help improve strength and flexibility without adding extra stress to your body.

Inclusive Movement provides access to a variety of low-impact exercise routines tailored to individuals with chronic pain, ensuring you can find activities that suit your needs and preferences. What's unique about our exercise videos is that you are provided with modification for every movement, so that you feel safe and are exercising effectively.

3. Listen to Your Body

You know your body best. It's essential to pay close attention to how your body responds to exercise. If you experience increased pain during or after an activity, it may be necessary to adjust your routine. Here are some strategies:

• Pain Management: Not all pain is harmful, but distinguishing between discomfort and harmful pain is crucial. If an exercise causes sharp or severe pain, stop and either modify the exercise, reduce your range of motion or skip the exercise. I encourage Inclusive Movement members to reach out to me for specific modifications or questions about certain exercises.
• Rest and Recovery: Allow adequate time for rest and recovery between exercise sessions to prevent overuse injuries and manage chronic pain effectively. Going for a light walk or focusing on mobility and breath work between exercise days are great ways to promote recovery while continuing to move.

I want you to make the most out of your exercise routine, that's why Inclusive Movement members have access to one on one guidance to receive expert advice on how to listen to your body and adjust your exercise routine accordingly, ensuring you stay safe and effective in your workouts.

4. Stay Consistent and Positive

I understand dealing with chronic pain can make it hard to stay positive Consistency is key to reaping the benefits of exercise, even with chronic pain. Maintaining a positive mindset and staying motivated can help you stick with your exercise routine.

• Set Realistic Goals: Establish achievable goals that focus on what you can do rather than what you can't. This helps build confidence and a sense of accomplishment. Remember not to compare yourself to others and remind yourself why moving well is important to you.
• Enjoyable Exercise Routines: Choose exercises and routines that you enjoy to make it easier to stay consistent. Engaging in exercises you like increases the likelihood of sticking with your routine.

Inclusive Movement’s courses and Community support can help you stay motivated and consistent by providing a variety of enjoyable exercise options and a supportive environment to keep you engaged.

How to get started

Living with chronic pain doesn't mean you have to give up on the benefits of exercise. By applying these osteopathic principles and tips, you can create a sustainable and enjoyable exercise routine that respects your body's needs while promoting overall health and well-being.

Inclusive Movement offers a unique approach to exercise for those with chronic pain, aligning perfectly with these principles. Their programs and courses are designed to help you start slow, choose appropriate exercises, and listen to your body effectively. The supportive community at Inclusive Movement provides motivation and encouragement, making it easier to stay consistent with your exercise routine.

By joining Inclusive Movement, you'll gain access to:

1. Expertly crafted exercise programs tailored for individuals with chronic pain
2. Courses that teach you how to move safely and effectively
3. A supportive Community of people who understand your challenges
4. Resources to help you apply holistic thinking to your exercise routine
5. Guidance on how to use motion to improve overall function

I encourage you to take advantage of our All Access Pass Free Trial. Whether you're just starting your journey with exercise or looking to refine your current routine, Inclusive Movement can provide the tools, knowledge, and support you need to enjoy exercise and experience its many benefits, even while managing chronic pain. Remember, every step towards more movement is a step towards better health and improved quality of life.

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