How To Exercise for Pain Relief

In this article I want to investigate if there are exercises for pain relief.  And if so, how to exercise for pain relief.


In this post I intend to discuss various exercises that may help you gain pain relief. Those of us that suffer from chronic pain know that it seems only natural to want to not move and just lie in bed. But that may be one of the worse things we can do.  However, just as a word of advice, if you can’t move at all without being in excruciating pain, then contact a doctor ASAP.  I was in that situation when my pain first started.  Get whatever help you need.

But once I was able to start moving, the pain still continued.  And traditional western medicine just didn’t address my issue like I felt it should.  Hence this website.  I am thankful to report that I went from a level 10 when the problem first started to levels from one to six.  Days vary, as does the time of day.  Waking up to pain makes it tough to get going. But once I am moving I feel better.

I credit the various recommendations I have posted to my progress.  So lets get to some of the exercises I have found to provide natural pain relief.  By the way, I highlight back pain, because that is what most people suffer from.  But I think these exercises are good for most pain.

Why Is It Important to Move Even When You Are In Pain?

You know the old adage, “Use it, or lose it”?  Well, that really applies in the case of moving our body.  If we don’t get moving now, we won’t be able to at all as we age.  I know, if you are in pain, the last thing you feel like doing is moving.  But despite that feeling, there is scientific proof that moving can relieve pain.  How?


To start with, the simple action of moving releases endorphins which are feel good hormones.  You begin to feel better right away.  Endorphins are the body’s natural morphine!

Dance to exercise
Seniors dancing Wikimedia

Distracts the Mind

Additionally, movement can take your mind off the pain by concentrating on the activity.  There is a link between our focus on the pain and the perception of the pain level.  The more you focus on the pain, the worse it feels.  But by focusing on the exercise or movement, you take away some of pains’ power over you.

Loosens Everything!

Also, working the the muscles, joints and ligaments helps to loosen them and thereby relaxes stress on the nerves.  And don’t forget that there should be no negative side effects from exercising, if done right.

Start with a Few Minutes

You don’t have to start with an hour of activity either.  Start small and short.  Figure out what you can do.  Maybe 10 minutes of stretching? Or slow walking for 5 minutes?  You get the idea.

And let me also remind you that since we aren’t getting any younger, that we ought to make it a daily goal to enjoy life as much as possible.  I have determined to not let pain rule my life, but to face it head on.  This is the general consensus of people I have seen on the web.  We all have choices; focus on the negative or the positive.  Yes, I have chronic pain.  Yes it has changed my life.  But I also have general overall good health.  And the changes I have had to make are for my own good; retiring from a stressful job, creating a website, meeting new people!

Look at these “mature” ladies!  They aren’t letting old age stop them!  And with their purses!  Ha Ha Ha.  I think I see a man there too.  Can you find him?

How To Exercise for Pain Relief

Helpful Links

The following links are a result of my research.

This is a link that addresses several Best Exercises for relieving chronic pain.  You will notice it mentions yoga, walking and stretching.  These are all options that have worked for me.  But there are several others.  Check them out.  See what may work for you.  You may have to try a few before you find relief.  Don’t give up.  Some of the exercises I tried didn’t really help.  But that didn’t stop me from pursuing more knowledge and research.  And finally finding my solutions.

Here is a fantastic article I found that has great suggestions and some actual interviews with pain sufferers.  I wish I had known about this article months ago.  It is sponsored by the Department of Health of Western Australia.  It is chock full of useful information like pacing and goal setting, mindfulness and pain, and the stories I mentioned.  This is such an informative article that I have bookmarked it for future reference.  I highly recommend it.

Here is a link that has a slide show of helpful exercises to do for back pain.  These are some of the same ones I do when I am using my DVDs.  I don’t like that there are so many ads on the post.  Scroll down for the exercises.

One more (for now anyway) is from a woman who is a physical therapist and a pain sufferer.  I tend to respect these fellow sufferers because they know pain and they know what they are talking about.  She is a bike rider and has made this post for riders.  But strengthening your core is very helpful in reducing back pain.  Turn up your volume; her mic isn’t close enough to hear her very well.  Click here for her site.

I have posted reviews of the DVDs that have been most helpful already.  See what I have to say about Emily Lark’s Back to Life on this link.  Her first level is only 10 minutes.  This could be a great place for you to start.  See what I have to report about Jane Adam’s Gentle Yoga DVD here.  These have been most helpful to me.  Other programs I have used are Yoga over 50, by Barbara Benagh and Classical Stretch, The Esmonde Technique.  Yoga Over 50 is a relaxing program that addresses flexibility, strength and issues like Osteoporosis, and Osteoarthritis.

Lastly, here’s a video that’s about 7.5 minutes long.  I think it’s a good place to start.  Please contact your doctor before you start any exercise though!

Just Do It!

Now the call to action.  You’ve come this far.  Surely one of these options sounds workable to you.  Get up and just do it now!

Then come back and leave me a comment.  Or if you have a question leave that.  Or if you disagree with me, let me know that too.

This website is an ongoing journey to manage my pain and help you manage yours.  We have to help each other.  Thank you.


I am not a health care professional.  I recommend research that has worked for me.  Contact your doctor if you are unsure about any of my recommendations.

Sometimes I have affiliate links to products where I receive reimbursement for your purchase.  I don’t have any such links here.

However, I can recommend using the platform I use for building my websites.  It is called Wealthy Affiliate.  If you join, I become your mentor and do receive a referral fee.  The program gives you everything you need to get started.  It is also free to get started and see if this is for you, before you spend money to join.  Check out the link here.


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