When chronic pain becomes a daily companion, the idea of movement can often feel daunting. It’s natural to want to protect your body, and the thought of exercise might even bring a sense of apprehension or fear that it could worsen discomfort. Yet, for many, gentle and intentional movement can actually be a profoundly powerful tool in navigating life with chronic pain, helping to foster a sense of wellbeing and greater ease.
This National Pain Week, 21-27 July, we want to shine a light on a truth that might surprise you: movement truly is medicine. Chronic pain can silently chip away at your daily joys – from struggling to lift a grandchild, to abandoning beloved hobbies or even finding simple tasks like grocery shopping daunting. It affects not just your body, but your spirit, leading to frustration and isolation. Leading health organisations across Australia consistently highlight that inactivity can actually worsen chronic pain over time, creating a challenging cycle.
So, how do you start moving when every fibre of your being resists? The key is gentle, consistent and tailored movement. It’s not about high-impact workouts or pushing through agony. It’s about slowly reintroducing motion to improve circulation, strengthen supporting muscles and even release natural pain-relieving endorphins. This creative approach to movement can help reduce stiffness, increase flexibility, and gradually build confidence.
Here are some simple, safe exercises you can try to gently reintroduce movement into your day:
- Gentle Stretching: Start with simple stretches like neck rotations, shoulder rolls or gentle hamstring stretches. Hold each for 15-30 seconds, breathing deeply. Think of it as a kind gesture to your muscles.
- Walking Wonders: Even a short, slow walk around your home or garden can make a difference. Begin with 5-10 minutes and gradually increase as comfort allows. Team up with a friend or family member for encouragement!
- Chair Exercises: If standing is difficult, many exercises can be done seated. Leg lifts, arm circles and gentle torso twists can improve mobility without putting strain on joints.
- Mindful Movement: Incorporate deep breathing and mindfulness. Focus on how your body feels with each gentle movement, not just the pain. This kind approach helps build a better connection with your body.
While these gentle steps can be incredibly helpful, navigating chronic pain is a deeply personal journey, and sometimes, a little expert guidance can make all the difference. If you’re feeling unsure where to start, or if your pain persists despite trying these approaches, remember that you don’t have to face it alone.
At Atticus Health, our experienced physiotherapists understand the complexities of chronic pain. Their aim is to partner with you to help rediscover passions and live a fuller life. If you are interested in learning more, connect with our friendly physiotherapy team,
