How to Stop Chronic Pain Keeping You From Exercising

Many people find themselves struggling to regularly exercise, however, there are many who find themselves avoiding exercising as a result of their chronic pain. Some people who experience chronic pain may find themselves avoiding exercising in hopes of avoiding worsening the pain they feel; however, there are certain exercises that can be effective in helping elevate chronic pain. So, what are some ways you can stop chronic pain from keeping you from being able to regularly exercise?

The most beneficial way to successfully work out as someone who experiencing chronic pain is by creating a workout routine that is filled with low-intensity exercises. This allows people to be active without having to worry about applying too much stress or pressure on their bodies. The best exercises for chronic pain can differ from each person.

It is important to be able to learn which workouts allow you to exercise without having to worry about being debilitated by your chronic pain later as a result of your workout. There are many things to learn before beginning to exercise as someone who deals with chronic pain regularly. Below some beneficial information has been compiled to help you begin learning important things pertaining to exercising as someone who experiences chronic pain.

Tips for Exercising with Chronic Pain

The biggest thing that prevents people with chronic pain from regularly exercising is the fear of causing themselves more pain in the future as a result of their workout. For some, they are in such intense pain on a daily basis that moving their body is the last thing on their mind or is something that seems to be completely impossible. It is important that people wanting to get into exercising without feeling they are being held back by their chronic pain shift their focus from the intense workouts that are done by many who are actively into exercising. Rather than doing exercises that are classified as intense workouts, it is important that people dealing with chronic pain focus on low-intensity workouts.

The biggest benefit of focusing on low-intensity workouts rather than intense workouts is the decrease in pressure being placed on the joints in the body. A workout that is easier on the body can allow someone dealing with chronic pain to begin getting their body moving without having to fear being unable to move as a result of increased pain from their workout. Low-intensity workouts can also help people decrease the amount of chronic pain they are regularly experiencing.

Not only are low-intensity workoutouts less damaging to bodies dealing with chronic pains but there are some exercises that are low-intensity and also help elevate some of the pain being experienced by someone. Doing exercises that help elevate your chronic pain, it makes it easier for you to regularly exercise without having to worry about increasing the chronic pain you’re experiencing. There are certain exercises that are easier on the body which allows someone dealing with chronic pain to get into exercising without being too hard on their bodies.

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The Best Low-Intensity Exercises for People with Chronic Pain

It is important that the exercises that are part of your workout are not too intense or strenuous on your body. There are many different exercises that can be incorporated into a workout that allows a person to actively move their body while not causing themselves future pain. Not each of these exercises will allow every person dealing with chronic pain to feel that they are moving their body actively enough, there are different options that can allow an individual to figure out which exercises work best for them.


One of the most beneficial low-intensity exercises for people with chronic pain to implement throughout their lives is walking. Some may not view this to be active or intense enough to be considered a workout, but it is a form of exercise that is extremely easy on their joints which makes it a great starting point for people beginning place for someone starting working out with chronic pain. Walking allows a person to move without putting any pressure or too much strain on the joint.

Not only can walking be done outdoors while enjoying nature but it can also be done indoors on a treadmill on days when leaving the house seems impossible for someone living with chronic pain. There are many different treadmills available online that can purchase online that can easily fit into most budgets. People with chronic pain are able to walk as a form of exercise without having to worry about putting any additional strain on their joints that are always in pain.

Water sports

Many individuals experiencing chronic pain find some form of relief when they are in water. This makes water aerobics a great option for a low-intensity workout for them. Water aerobics allows people dealing with chronic pain to move their bodies in ways that would cause them more pain if they were not in water. Not only does the water relax their joints, but it also allows their body to be lighter which makes moving easier than if someone was doing the same exercises outside of water.


Biking is another option that can allow someone with chronic pain to get their body moving while not engaging in exercises that are too intense. On most bikes, a person can set the intensity they want which allows someone to choose an intensity that isn’t too strenuous on their joints. When using biking as a form of exercise, it is important to ensure you are not biking at too much of an incline because this can begin to place strain on joints such as your knees.

Similar to walking, biking is something that can be done outdoors but using a stationary bike also allows a person to exercise from the comfort of their home on days when going outside seems difficult. A quick search online can easily allow a family to find a stationary bike that fits into their monthly budget.

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Lifting small weights

Occasionally lifting small weights can allow someone managing their chronic pain to slowly build strength. However, weightlifting should not be a part of a regular workout for someone struggling with chronic pain. Rather than consistently lifting weights, there are other methods that can allow people with chronic pain to gain more strength.


While it can be scary, many individuals living their lives with chronic pain find Pilates to be a good way to build strength. It may take a few sessions of Pilates before you begin to feel comfortable with the movement. After people start to get comfortable with this type of workout, it can be an easy way for them to confidently build strength without having to worry about pushing their body more than it can handle.


Another form of exercise that is easy enough on one’s joints is yoga. This is a type of workout that requires people to start at a lower intensity level before they are able to do more complex yoga workout routines. Not only does yoga give people the opportunity to burn calories, but it also gives them the chance for people to deeply stretch their joints and muscles. Another benefit of yoga is the fact that there is minimal equipment required. A person can obtain a yoga mat for a decent price online, which then allows them to practice yoga without fear of slipping.

Exercises to Avoid when Exercising with Chronic Pain

While the type of exercise that works best for someone can differ from other people, it is important to consider avoiding high-intensity workout routines when exercising with chronic pain. For most, doing anything more than a low-intensity workout can result in them experiencing more pain than they were previously dealing with. While some may choose to suffer through the pain and do high-intensity exercises, it is important to remember not to push yourself too much too quickly. There are some types of high-intensity workouts that people with chronic pain should reconsider before doing.

Avoiding any intense lifting heavy workout routine can be beneficial for someone who is living with chronic pain. There are many potential injuries that are associated with weight lifting and it is extremely easy to put too much strain on their joints causing more pain in the future. Deadlifting is something that should be avoided as a result of how easy it is for anyone to injure themselves doing this exercise, especially someone who deals with chronic joint pain.

Another workout routine that should be avoided by individuals wanting to exercise while managing their chronic pain is HIIT. Despite this being a popular high-intensity workout, it is one that can be too harsh on someone’s joints which can result in injury or increased chronic pain being experienced. While this type of workout does offer periods of low-intensity exercises, the high-intensity exercises are too strenuous on the joints of someone with chronic pain.

Despite walking being a really great low-intensity workout for people with chronic pain, running is an exercise that should be avoided for people in this situation. Running is extremely hard on someone’s joints, specifically their knees and hips. This can make it extremely difficult for people with chronic pain to do so while trying to manage the pain they are already experiencing on a daily basis.

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The Importance of Stretching

Before getting into a workout routine, no matter the level of intensity, thorough stretching is something that can be extremely beneficial to stretch. Thoroughly stretching allows people to work out without having to worry about potential injury as a result of muscles or joints that were too tight while working out.

For people living with chronic pain that are wanting to get more into working out, it can be extremely crucial to add stretching as a warmup and a cool-down to each workout. Not only does this ensure that your muscles will not be tight and extremely sore the following day, but it also lowers the chance of any additional pain in your joints from exercises that may strain them some.

When properly stretched, the chances of injury related to joints or muscles decrease because they are more likely to be able to handle the strain and stress that are being placed on them throughout the course of the workout routine.

Stretching after exercising allows your joints and muscles to become loose again after they may have been strained throughout your workout. This allows your body to properly handle the stress that the workout places on it.

Other Things to Consider When Exercising with Chronic Pain

A really important thing to remember when beginning to exercise as someone who lives with chronic pain is that some days will be better than others. While consistency is an important aspect of working out regularly, it is important that people in this situation do not push themselves on days when they do not have much to give.

The most important thing someone can do when exercising with chronic pain is simply listening to their body. Knowing your limits and not pushing yourself too hard allows you to avoid any unnecessary pain in the future.

It is beneficial to keep in mind that everyone’s chronic pain is different. While there may be people with chronic pain that are able to do certain exercises, doesn’t mean that it is something that your body can handle. Starting workout routines slowly allows you to gauge how capable your body is of the exercise at hand and can help you make an educated decision on if it is something that is going to cause you further pain in the future or be beneficial to managing your chronic pain.

Figuring out which workout works best for your body and helping you manage your chronic pain can take time. It is important to continue to try different methods of low-intensity workouts until you find the method that works best for you and your health goals. Just because you are unable to find the best workout routine for you the first time, doesn’t mean that you should give up and stop trying to get into exercising.

Final thoughts

It is important to note that there will be days when you will lack the motivation necessary to do your workout routine, and that is completely normal. Dealing with chronic pain is difficult, which can cause your motivation to be nonexistent on some days. The most important is to continue to work toward consistency which can help you not only build a regular exercise pattern but also give you the opportunity to find new ways to manage your chronic pain.

Exercises for Chronic Pain // Stretch, Strengthen & Feel Relief By: “Senior Shape Fitness”


Empowering minds and bodies through my fitness journey! Passionate fitness enthusiast and blogger on a mission to inspire and motivate. Transforming lives one post at a time with evidence-based workouts, nutrition tips, and a sprinkle of wellness wisdom. Join me on this sweaty adventure to unlock your full potential and cultivate a balanced, healthy lifestyle. Let's break a sweat, embrace the grind, and celebrate the victories together! ✨ #FitLife #WellnessWarrior #FitnessBlogger"

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