How can exercises help with chronic pain?
Many people with chronic pain are afraid to exercise due to the fear of increasing pain or damaging their joints further. But did you know that exercise can actually help to reduce your pain? In this blog lets discuss how exercises help with chronic pain. 
 
Here are some reasons why you should exercise even when you have chronic pain:
 1. Exercises help to decrease joint pain as they strengthen muscles so they can support joints better and prevent future injuries. It is recommended to begin with some gentle yoga, tai chi or aqua exercises for low impact exercises. Gradually introduce core exercises to help with joint stability. 

2. Exercise can also help to lengthen tight muscles that together with the correct strengthening exercises can help to ease muscle imbalances in the body. 
 
3. Most chronic joint pain arises from loss of the joint cartilage. Cartilage is avascular, i.e. it does not have a blood supply. It depends on joint movement to get nutrients in the joint fluid. Movement can helps to lubricate the joint cartilage and slow down degeneration. 
 
4. Exercise activates the body’s endogenous opioid system. This system releases neurotransmitters such as endorphin, enkephalins and dynorphins, which act as painkillers. An additional advantage of these endogenous opioids is the euphoria or high that we experience after exercise, which leads us to stick to a workout routine.
 
5. It is a well known fact that exercise decreases stress. Stress can make people more sensitive to pain. So when we exercise we can modulate the perception of pain by the body, thereby reducing pain. 
 
6. Additional benefits of exercise are improvement in the quality of sleep, improvement in mood and reduction in depression and anxiety. Exercise can  improve self-efficacy and confidence which in turn can help ease pain too.
 
However, when you start with any exercise routine, start off slow and don’t push into the pain. A good way to monitor this while exercising is to rate your pain on a scale of 1 to 10. If the pain increases by more than 2 points from baseline, stop and modify that exercise. This will ensure that your pain does not flare up. 
 
If you are suffering from chronic pain, start off with small chunks of time for exercises and slowly progress with the duration of exercises. Once the duration is set, you can gradually increase the intensity or frequency of the exercises. 
 
If you want to know more about this topic, feel free to join my free community where we discuss this and similar topics in a judgement free friendly group. 
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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