Why should I move when it hurts?

Getting started with exercise

It is OK to exercise when you have an ongoing pain problem.

Knowing how to get started is what makes the difference from doing exercise that ‘winds up your pain’ and learning how to exercise at a level that is easily manageable and is working with your pain.

It is important that you stay healthy by doing exercise that you enjoy and that is in keeping with your values. Not everyone is naturally sporty and so we don’t want you to feel that you must go to the gym or join an exercise class in order to improve your current exercise levels.

Sometimes simple activities such as going for a walk with your dog, playing with your grandchildren, and pottering in the garden are good ways to get started. Once you start reconnecting with what is important to you, you will find that exercise becomes a means to continuing to do activities that you enjoy rather than doing exercise because you’ve been told it will be good for you.

Love activity, Hate exercise? | Chartered Society of Physiotherapy

Chartered Society of Physiotherapy | Published 5 July 2018

Ideas on how to start moving with long term pain

Activity and exercise is helpful for long term pain conditions but the exact type is not so important. What is important is that the exercise you chose to do is something you enjoy, and that you are able to do regularly. Here are some tips on how to get started with exercise – try to:

  • start off “little and often” with any activity and gradually build up your ability and levels of fitness.
  • notice how your ability to do activity changes over time. The pain may, or may not, change with the exercise you choose to do, but you should notice that you are able to do more of the activities you enjoy without the pain stopping you or flaring up afterwards.
  • choose activities that encourage you to get out and be with other people. Being part of a community can be helpful.
  • choose an activity that you enjoy e.g., gardening, dancing, even housework. Exercise doesn’t have to be about going to a gym or joining a sports team.
  • plan how you will manage when your symptoms flare up. Long-term pain can change from day to day. Try to plan how will you keep doing the things that are important to you?

(Information taken from The Chartered Society of Physiotherapy website)

What if I make my symptoms worse or become injured?

It is understandable that many people with long-term conditions are wary of taking up a new activity.

The fear of the unknown is strong, especially when it relates to your quality of life.

So it’s very important to know that the chances of injuring yourself are small, whereas the risk associated with an inactive lifestyle is significant.

That means being active is a positive step towards putting yourself in control of your health.

You might find the following advice from physiotherapists helps to reduce your fear and taking on a new activity:

  • It’s common to get mild aches and pains when you start something new. This doesn’t mean you have hurt yourself or made your condition worse.
  • Starting small and building up slowly is really important. This will help you to build confidence and get to know how your body responds to these challenges.
  • Seek expert advice on technique if learning a new skill to reassure yourself that you’re doing it right.

(Information taken from The Chartered Society of Physiotherapy website)

I’m in too much pain to be active

When you’re in pain, being active can be the last thing you want to do.

But physical activity can be a powerful way to manage painful symptoms. It can improve your mood, help you relax and improve sleep, all of which can help to reduce pain.

You might find the following advice from physiotherapists reassuring before taking on a new activity:

  • Start small and build up gradually over a few weeks.
  • Choose activities that you will enjoy and that you think you’ll be able to manage.
  • Don’t be too hard on yourself – accept that some days will be harder than others and that you may not be able to do as much as you hoped on those occasions.
  • Are there times of the day when your symptoms are generally more manageable? Plan your activity to coincide with those times and with your pain medication routine.
  • If you get a temporary increase in familiar pain, that’s usually nothing to worry about. If you get new, persistent, severe pain you should talk to a healthcare professional.

(Information taken from The Chartered Society of Physiotherapy website)

I’m too tired all the time

Feeling tired before, during and after activity is a very common barrier to becoming more active, particularly for people with health conditions.

However, increasing physical activity levels is a powerful way to manage fatigue as it can regulate your sleep patterns.

You might find the following advice from physiotherapists helpful before taking on a new activity:

  • You will know your own body and rhythms better than anyone else, so try to integrate activity at a time of day when you know you are usually at your best.
  • Schedule in some rest time afterwards.
  • Try, where possible, to keep a regular bedtime routine, giving yourself a break from using screens before going to sleep.
  • Remember to start small and build up gradually.

(Information taken from The Chartered Society of Physiotherapy website)

I don’t have the time or motivation to be active

Life gets in the way at times and as a result, physical activity can slip down your list of priorities.

But being physically active can help you prevent or manage more than 20 medical conditions, so it’s important to look for ways to build it into your daily routine.

You might find the following advice from physiotherapists helpful for doing just that:

  • The current PA guidelines suggest activity in bouts of 10 minutes or more, but in reality, any activity that can be slotted into your day is good.
  • Look for the quick wins – taking the stairs rather than the lift, parking a bit further from work, holding a ‘walking meeting’.
  • Consider downloading smartphone apps to help you, many of which are free and simple to use.
  • Set goals for yourself and reward yourself when you get there.
  • Don’t beat yourself up if you miss those goals though. Give yourself a day or two off and then forget about it and start again.

(Information taken from The Chartered Society of Physiotherapy website)

I hate ‘exercise’

You’re not alone! Whether it’s bad memories from school or a more recent experience, many people are turned off by the idea of exercising.

But exercise doesn’t have to mean the gym and the sheer breadth of ways to be physically active may surprise you.

Whatever you choose, the following advice may help you stick with it:

  • Find something that interests you and make it purposeful.
  • It’s common to feel anxious or even embarrassed when you start something new, especially when everyone else looks like a pro! Take your time and focus on your own activity – chances are everyone is busy doing the same.
  • Set yourself goals and celebrate milestones. Then set yourself new ones and go again.
  • Take a friend along with you – evidence shows that makes you more likely to keep going.
  • Don’t like the activity you’re doing? Try another – the most effective activity is the one you’ll actually do, so make sure you’re enjoying it!

(Information taken from The Chartered Society of Physiotherapy website)

When I exercise it winds my pain up

When people start exercising when they have long term pain it can initially wind up pain. If this happens consider:

  • doing a bit less. It is better to do something and be successful than to much and then give up
  • try not to tense during movement. People can push themselves and tense. This means that movement quality is not as good. A physiotherapist may be able to help you with this
  • consider what you are able to do now rather than what you were able to do previously. Starting at a realistic level for how your body responds now can mean greater gains in the long term

Ideas for activity

The Chartered Society of Physiotherapy has a website that gives ideas on what people can get from different types of activity from being in park and gardening to sailing. Remember it is important to find something that you enjoy and can make you smile.

Click below to find out more: