Less pain, more gains.
This week, our guest author is Rachelle Sultana.
Pain is defined as “an unpleasant sensory and emotional experience associated with actual or actual potential tissue damage, or described in terms of such damage.” Almost all of the patients we see at Healthstin are suffering from at least one type of pain, which isn’t surprising with up to 80% of all people worldwide reported having some back pain at some point. Whether it is muscular pain, joint pain due to arthritis, or compensatory pain from an old injury, whatever the kind of pain, it is usually associated with being limited to participating in activities of daily living or things of enjoyment.
WHY DO WE GET PAIN?
Acute pain is usually caused by damage to the tissues, while chronic or persistent pain is less about structural or tissue damage, and more about the sensitivity of the nervous system and non-tissue related factors. Chronic pain is also known as pain lasting beyond usual tissue healing time, generally taken to be three months. Beyond the pain itself, it can cause many problems like disability, anxiety, depression, sleep disturbances, poor quality of life, and high healthcare costs.
Some modifiable risk factors associated with chronic pain are:
• Smoking and alcohol consumption
• Obesity
• Poor nutrition
• Occupational factors
• Physical activity level
For long, the treatment of choice for pain included inactivity and rest. However, prolonged rest and avoidance of activity can sometimes lead to higher levels of pain because your body isn’t functioning as well as it could, poorer recovery, muscles start to lose conditioning and prolonged absence from work/school.
IMPORTANCE OF EXERCISE
Exercise may be the last thing you want to do when you have pain, but there is no drug or tablet that delivers a diverse range of benefits such as exercise. Physical activity and exercise are increasingly being promoted to assist with pain. Significant research has shown that exercise can be an effective way to treat chronic pain and reverse the downward cycle associated with elevated pain levels.
1. PREVENT THE REOCCURRENCE OF PAIN
Pain is a common symptom that has a tendency to reoccur. A consistent and regular exercise routine can significantly prevent the reoccurrence of an episode of pain.
2. STRENGTHEN YOUR MUSCLES
The stronger your muscles are to support your body, the less loading you have on your joints. For our back especially, our spine needs to cushioning from our muscles during movements, and to support our weight, so having good core and back strength in good condition can protect our spine.
3. NOT ALL BENEFITS ARE PHYSICAL
Chronic pain is often associated with higher rates of depression, anxiety and other mental health issues. Being physically active can help increase your self-esteem and make you feel proactive about reducing your pain levels that are affecting your day-to-day life. Exercising with a trained professional, or even a friend, can help to keep you motivated and reap the social benefits of exercise.
4. MAINTAIN A HEALTHY WEIGHT
An increase in your body weight can sometimes add to your pain, particularly if you have lower back pain. By staying active and making healthier food choices, you can maintain appropriate body weight to avoid excessive loading on the joints.
WHAT EXERCISES SHOULD I DO?
An Exercise Physiologist can help you stay as active as possible with a suitable strengthening, mobility and flexibility program, which is essential in aiding recovery. They will be able to prescribe you an appropriate exercise program that starts slow and includes gentle activity, then increases the intensity and volume when you feel confident and have the capacity to do so. There is no such thing as an optimal exercise program for everyone. Different types of exercise will be suitable for different people, depending on things like the type and location of pain, fitness levels and other medical conditions. Chatting to an Exercise Physiologist can help develop a tailored exercise program to your needs – and isn’t overwhelming.
Article authored by -
Rachelle Sultana - PhD Candidate, Accredited Exercise Physiologist and Sessional Academic - Sydney, Australia.
