Exercising with chronic pain: finding what works for you

Woman wearing knee brace talks to an exercise trainer kneeling down beside her

Living with chronic pain can feel overwhelming, but there’s some good news—research shows that staying active can help to break the cycle of pain¹. Movement can reduce discomfort, increase your ability to handle pain, and improve your overall quality of life¹. In fact, most international guidelines recommend regular physical activity as an important part of managing chronic pain². The key is finding what works best for you. Everyone’s body is different, and by trying a variety of activities, you can discover the movements that fit your condition and needs.

Seek advice before starting exercise

If you haven’t exercised in a while or have a medical condition that affects your ability to exercise, book an appointment with your doctor or an exercise physiologist before beginning any new routine. They can provide tailored advice and guide you on how to start safely. Having an exercise professional develop a personalised plan can increase your confidence and help avoid injury.

Warm up and cool down

Once your health practitioner has given you the all-clear, ensure you set aside time before and after your movement to warm up and cool down your body properly. This will help to protect your muscles and joints, especially if you’re dealing with chronic pain.

Dynamic stretching before movement: Dynamic movements, such as leg swings or arm circles, gradually increase your heart rate and prepare your muscles for activity. It’s important to stay within your limits, especially if you’re experiencing pain, but warming up helps prevent injury by priming your body for exercise.

Some more dynamic stretches to try are lunges with a twist, trunk twists or high knees.

Static stretching after movement: Post-exercise stretching focuses on lengthening the muscles to increase range of motion and reduce stiffness. Incorporating a cooldown phase, where you slowly bring your heart rate down, can help prevent post-exercise pain and soreness.

Try touching your toes, bringing your knees to chest, butterfly stretch and child’s pose.

Movement to consider trying

The key to exercising with chronic pain is finding movements that work for your body. Below are some types of exercises that are often recommended for chronic pain management:

Yoga: Yoga combines physical postures, breathing techniques, and meditation, helping to increase flexibility, strength, and relaxation. Research shows that a regular yoga practice can reduce pain and improve quality of life in those with chronic pain³. Check out this beginner-friendly yoga sequence on our website.
Aquatic exercise (hydrotherapy): Exercising in water reduces the strain on joints, making it an excellent option for people with conditions like arthritis. The water’s buoyancy supports your body weight, reducing the impact on painful areas while still allowing for effective movement. Examples of aquatic exercise include swimming laps, water aerobics, and pool walking or jogging.
Tai Chi: This ancient form of physical activity involves slow, deliberate movements and deep breathing. Tai Chi can enhance balance, flexibility, and strength, and has been shown to improve pain symptoms in chronic conditions such as fibromyalgia⁴.
Low to moderate intensity aerobic and resistance training: Activities like walking, bike riding, or light strength training can improve overall health and reduce pain. It’s important to keep the intensity manageable, especially when starting, to avoid over-exertion or worsening pain.

Setting realistic expectations and listening to your body

Exercising with chronic pain requires patience and self-compassion. It’s important to set realistic expectations and avoid comparing yourself to others. Every person’s pain and ability levels are unique, so listen to your body and honour its limits. On days when you experience a flare-up, it may be necessary to modify your activity, but staying active—even in small ways—can help manage pain in the long term.

Mindful movement: Pay attention to how your body feels during and after exercise. If certain movements increase pain, adjust your routine accordingly. Focus on making gradual progress rather than pushing through discomfort.

Consistency over intensity: Remember that slow and steady progress is more important than pushing yourself to the point of pain. Even small amounts of regular activity can lead to big improvements in how you feel over time.

Woman using a weights machine at the gym

Exercising with chronic pain may seem daunting, but it’s one of the most effective ways to manage pain and improve your quality of life. Start slowly, seek professional guidance, and explore different types of movement to find what works best for you. By being mindful of your body and making realistic adjustments, you can create a sustainable physical activity routine that supports your long-term health.

References

Geneen, L. J., Moore, R. A., Clarke, C., Martin, D., Colvin, L. A., & Smith, B. H. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. The Cochrane database of systematic reviews, 4(4), CD011279. https://doi.org/10.1002/14651858.CD011279.pub3
Ambrose, K. R., & Golightly, Y. M. (2015). Physical exercise as non-pharmacological treatment of chronic pain: Why and when. Best practice & research. Clinical rheumatology, 29(1), 120–130. https://doi.org/10.1016/j.berh.2015.04.022
de Melo, R.C., Ribeiro, A.A, Luquine Jr, C.D., de Bortoli, M.C., Toma, T.S., & Barreto, J.O. (2021). Effectiveness and safety of yoga to treat chronic and acute pain: a rapid review of systematic reviews. BMJ Open, 11(12): e048536. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8719171/
Cheng, C. A., Chiu, Y. W., Wu, D., Kuan, Y. C., Chen, S. N., & Tam, K. W. (2019). Effectiveness of Tai Chi on fibromyalgia patients: A meta-analysis of randomized controlled trials. Complementary therapies in medicine, 46, 1–8. https://doi.org/10.1016/j.ctim.2019.07.007