10 Tips for Exercising with Chronic Pain
After taking a few months off working out to give my body a good chance to rest, I found that my back and hip pain was at an all time high. I thought back to a year ago when I used to attend dance rehearsal twice a week in addition to hitting the gym late at night after studying. I did all that with my chronic pain somehow, but I was left feeling exhausted.
For the past month I’ve changed some things up, and I’m feeling better than ever! Less exhaustion, less pressure, but a lot more fun! So here are 10 tips and mindsets that have helped me get back into working out…while being realistic with my chronic pain.
STOP comparing yourself to people who don’t have chronic pain.
It’s like expecting yourself to run as fast as an Olympian when you only casually jog lol. We can achieve great things with chronic pain but don’t put yourself down when you can’t perform the same as others, or when you need to take more days off. Your ability to exercise may fluctuate - and that’s completely okay.
5 minute workouts are still workouts.
I did a 5 minute booty workout the other day, and let me tell ya it kicked my butt! Chronic pain can really effect your energy levels - these little workouts are a huge help. So if a longer workout is your challenge, try doing small exercises throughout the day.
Exercise with a friend!
I know people say this all the time, but I firmly believe that exercising should be fun. Bring people into your life that lift you up, and want to join you on new journeys - like a yoga challenge, or daily walk!
Actively try to get physical every. single. day.
Okay now hear me out with this one. I’m not saying you have to do a workout everyday. I’m saying that when you wake up make it a goal to move your body. I find it SO hard to stick to a workout schedule…I lose track and all motivation. So I decided to ‘workout’ every single day, whether it is a walk, some stretching, a full workout, or going for a swim! Sometimes it doesn’t happen, but consciously deciding to focus on it every day has made me MUCH more active this past month. And of course remember to rest whenever you need to.
Try not to let your pain scare you from doing what you love
This is me in a nutshell. As someone who’s also had to comeback from past injuries I can get in my head and become fearful of hurting myself. Working out without pain may not be possible, but you can 100% modify what you are doing to create a safer environment for your body. There’s always a way, it just might look a little different.
On the flip side…don’t overextend yourself.
Chronic pain people often function on a different pain scale, our “Level 5” of pain may be an average person’s “Level 9”. Because of this it can be easy to fall into that ‘push through it’ mindset. Don’t do it. Find that happy medium where you are challenging yourself but not pushing to hard. When in doubt…go on a walk. Which leads me to my next point…
Don’t underestimate a GOOD WALK
Due to COVID and there being a lack of things to do, I have resorted to walking, a LOT. I often go on at least a short walk every single day. But if you want a good workout a long walk, up hills, down hills, through a trail, can be great for your body. I can guarantee that you will feel exhausted afterwards!
Remember to stretch
This one is super important. I know stretching isn’t everyones favourite thing to do but it is a must. I suggest stretching before you go to sleep to help your body and mind relax for the evening. Pick two or three stretches that you enjoy - you can even do them in bed if you’re feeling extra run down!
Stop comparing your current body to your past body.
Oof. This is a hard one, and I’m definitely guilty of this. We have all developed chronic pain at different points in our lives. For me, I was 20 when it first started, and I often feel sad about what I used to be able to do. But there are so many things I can do now, that I couldn’t do then - like advocating for myself, or managing my own anxiety. So if you’re still mourning an old part of yourself I understand, and am here to remind you that where you are now is perfectly okay.
Do things that make you happy
If squats don’t make you happy then don’t do squats. I love doing yoga, movement based workouts and dancing! Lifting weights - not so much. Maybe one day I’ll want to add weight lifting, but for right now my pelvis likes mobility based movement where I have more freedom and less strain.
I hope these tips have been a little helpful! Remember that you don’t have to do everything perfectly. Move your body for YOU.
