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Pain Management & Exercise

Increasing Physical Activity for Chronic Pain Management

While individuals with chronic pain may be reluctant to engage in physical activity due to fear of injury, research demonstrates the importance of remaining physically active. Physical activity refers to any activity undertaken during one’s day (e.g., transport, occupational or recreational activity), while exercise is a specific activity carried out to maintain or improve one’s health or fitness.

Physical activity and exercise may reduce pain severity and improve physical function for individuals with chronic pain. Additionally, physical activity is likely to improve mental and physical health conditions that commonly co-occur with chronic pain, such as depression, anxiety, cardiovascular disease and diabetes.

There are numerous ways a person with chronic pain can increase their physical activity. Two evidence-based approaches are activity pacing and graded activity, which may be used separately or in combination. If the individual is unsure whether an activity is safe, it is recommended to consult a healthcare provider.

Activity pacing involves increasing activity at a self-guided pace while leaving time for rest to minimize fatigue and other symptoms. A central practice in activity pacing is alternating frequently between activity and rest.

Graded activity takes a different approach to increase activity. Rather than focusing on activity and rest cycles, graded activity focuses on finding a baseline amount of activity that one can do consistently without pain flares and gradually increasing the amount of activity over time.

Some people may stay at a baseline activity level for a few days or weeks before increasing. How much you increase your activity is up to you, though it's recommended to increase it by small amounts. Like activity pacing, successful graded activity depends on consistency.

To maximize the benefits associated with physical activity, practice it regularly. Choosing activities, you enjoy and value is the best way to stick to a physical activity plan. To build a physical activity habit, consider being active in the same context regularly (e.g., time of day, location) or integrating activity into another pre-existing routine.

For those interested in these approaches but want more information. Healthcare providers (e.g., physical therapists, occupational therapists and psychologists) who specialize in managing chronic pain may also be of great help.

To access the full article on benefits of exercise and chronic pain, click here.

Useful links:

  1. Exercise for Chronic Pain: How Physical Activity Can Help You Feel Better - Harvard Health
  2. Pain Management Through Exercise: A Complete Guide
  3. Complementary Treatments > Home Practice – Physical Therapy - Pain Management, Opioid Safety, and PDMP (PMOP) |VA
  4. Why Movement Matters For Chronic Pain | UCLA Health