Can Exercising Help with Pain?
By Andy Park DC,
Dynamic Neuromuscular Stabilization (DNS) Specialist.
Can Exercising Help with Pain?
What is pain exactly?
Before we get into if exercise or anything else can help alleviate pain, let's start with understanding pain a bit better. Pain is your body's way of signaling that something is wrong or that it needs attention. It's like a warning signal, alerting you to potential harm or damage. When you experience pain, it's your body's natural response to protect itself and promote healing.
Now, physical pain specifically refers to discomfort or unpleasant sensations that you feel in your body. It can range from mild to severe and can be acute (short-term) or chronic (long-term). Physical pain can result from various factors such as injury, illness, inflammation, or overuse of muscles and joints.
Is pain real?
Pain is a subjective experience that is very real to those who experience it. While we often think of pain as solely a physical sensation, it's actually a complex interplay of physical, emotional, and cognitive factors.
From a physiological standpoint, pain serves as a vital protective mechanism. It alerts us to potential threats or harm and motivates us to take action to avoid further injury. When tissues in the body are damaged or under stress, specialized nerve receptors called nociceptors send signals to the brain, which then interprets these signals as pain.
However, pain is not solely determined by the extent of tissue damage or injury. Factors such as past experiences, emotions, beliefs, and individual differences in pain processing can influence the perception and experience of pain. This is why two people with the same injury may experience pain differently.
Additionally, pain can persist even after tissues have healed, leading to chronic pain conditions. In these cases, the nervous system becomes sensitized, amplifying pain signals and causing the brain to perceive pain even in the absence of ongoing tissue damage. Chronic pain is often influenced by psychological and social factors, such as stress, anxiety, depression, and social support.
So, while pain itself may not be tangible in the same way as physical objects, its effects on our bodies and lives are very real. It's a complex and multifaceted phenomenon that involves both physiological and psychological processes. Acknowledging the reality of pain and understanding its underlying mechanisms is crucial for effective pain management and improving quality of life for those who experience it.
How exercise can reduce pain!
When it comes to understanding how corrective exercise, loading the tissues, and working out can help alleviate physical pain, it's important to delve into the mechanisms involved.
Corrective exercise focuses on addressing movement dysfunctions, imbalances, and weaknesses in the body. These dysfunctions can contribute to poor posture, improper movement patterns, and increased risk of injury. By identifying and correcting these issues through targeted exercises, you can improve function, stability, and overall movement efficiency, thereby reducing the likelihood of experiencing pain.
When we talk about loading the tissues, that refers to applying appropriate stress to muscles, tendons, ligaments, and bones through exercise and physical activity. When done properly, loading stimulates tissue adaptation, leading to increased strength, endurance, and resilience. This process is crucial for rehabilitating injured tissues and preventing future injuries. Gradually increasing the intensity and volume of loading can help tissues become more robust and better able to withstand the demands placed on them during daily activities and exercise.
Working out encompasses a wide range of physical activities, including cardiovascular exercise, strength training, flexibility exercises, and functional movements. Regular exercise has numerous benefits for overall health and well-being, including pain management. Exercise helps improve circulation, reduce inflammation, release endorphins (natural painkillers), and promote tissue repair and regeneration. Additionally, engaging in enjoyable physical activities can distract from pain and improve mood and mental health.
Now, let's explore how these principles can be applied to specific types of physical pain:
Musculoskeletal Pain: This type of pain affects the muscles, bones, tendons, ligaments, and joints. Common causes include injury, overuse, poor posture, and muscular imbalances. Corrective exercise can help identify and address underlying movement dysfunctions and imbalances that contribute to musculoskeletal pain. By strengthening weak muscles, stretching tight muscles, and improving overall movement mechanics, you can alleviate pain and reduce the risk of future injuries. Loading the tissues through progressive strength training and functional movements can also promote tissue remodeling and enhance joint stability, leading to improved pain management and functional capacity.
Back Pain: Back pain is one of the most common musculoskeletal complaints, affecting millions of people worldwide. It can result from various factors such as poor posture, weak core muscles, spinal misalignment, disc degeneration, and muscle imbalances. Corrective exercises targeting the core, back muscles, and hip stabilizers can help improve spinal alignment, posture, and movement patterns, thereby reducing back pain and preventing recurrence. Loading the spine gradually and progressively through exercises like deadlifts, squats, and rows can strengthen the muscles surrounding the spine and improve spinal stability, leading to better pain management and functional outcomes.
Joint Pain (e.g., Knee Pain, Shoulder Pain): Joint pain can arise from conditions such as osteoarthritis, tendonitis, bursitis, and ligament sprains. It often results from overuse, repetitive movements, poor biomechanics, and age-related changes in joint structures. Corrective exercises focusing on joint stability, mobility, and muscular balance can help alleviate pain and improve joint function. Strengthening the muscles surrounding the affected joint can provide support and reduce stress on the joint structures. Additionally, incorporating flexibility exercises and gentle joint mobilizations can help improve range of motion and reduce stiffness. Gradually loading the joint through controlled movements and resistance training can stimulate cartilage repair and strengthen supportive tissues, leading to improved pain management and joint health.
Neck Pain: Neck pain is commonly associated with poor posture, muscular tension, cervical spine misalignment, and cervical disc degeneration. Corrective exercises targeting the neck, shoulders, and upper back can help alleviate tension, improve posture, and restore normal movement patterns. Strengthening the muscles that support the neck and upper back can provide stability and reduce strain on the cervical spine. Stretching tight muscles and incorporating mobility exercises can help alleviate stiffness and improve range of motion. Loading the neck gradually and safely through exercises like neck retractions, rows, and shoulder presses can strengthen the muscles surrounding the cervical spine and improve neck stability, leading to reduced pain and improved function.
In summary, corrective exercise, loading the tissues, and working out can be highly effective strategies for managing physical pain. By addressing underlying movement dysfunctions, strengthening weak muscles, improving flexibility and mobility, and gradually loading tissues through exercise, you can alleviate pain, improve function, and enhance overall quality of life. It's important to work with a qualified healthcare or fitness professional to develop a personalized exercise program tailored to your specific needs and goals. Additionally, listening to your body, practicing proper technique, and progressing gradually are essential for achieving optimal outcomes and minimizing the risk of injury.
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