Moving Through Pain: Exercise as a Tool for Chronic Pain Management

Living with chronic pain can feel like an uphill battle. The daily discomfort, fatigue, and emotional toll can make even simple activities seem overwhelming. But there’s hope, research shows that exercise is one of the most effective tools for managing chronic pain.

While it may seem counterintuitive to move when you’re in pain, the right type of exercise, delivered at the right intensity, can help reduce symptoms, restore confidence, and improve quality of life (Ambrose et al., 2015; Daenen et al., 2015; Sullivan et al., 2012).

Why Exercise Helps Chronic Pain

Regular, guided movement offers both physical and emotional benefits for people living with persistent pain:

• Improves mood - lowers anxiety and depression.

• Increases strength - stabilises muscles to protect joints.

• Reduces inflammation and pain sensitivity.

• Improves mobility and daily function.

• Supports long-term health - lowers risk of chronic disease, morbidity, and mortality.

• Counters sedentary behaviour - which can worsen pain and reduce independence.

• Boosts physical capacity - helping you regain confidence in moving your body.

In short: exercise gives you back control over your body and life.

Best Types of Exercise for Chronic Pain

Not all exercise is equal, the right approach depends on your body, your pain condition, and your goals. Research suggests these types are particularly helpful (Ambrose et al., 2015; Daenen et al., 2015; Sullivan et al., 2012):

• Strength training: Builds stability and muscle support for painful joints.

• Flexibility and mobility training: Helps maintain range of motion and prevent stiffness.

• Low-impact exercise: Activities like cycling or hydrotherapy are gentle on the joints while improving endurance.

• Breath work and relaxation-based movement: Reduces heart rate, calms the nervous system, and improves pain tolerance.

  
  

The key is gradual, progressive movement, starting at a level you can tolerate and building up over time.

Staying Motivated When Pain Gets in the Way

One of the biggest challenges with chronic pain is staying consistent. Pain can fluctuate day to day, making it difficult to keep a routine. Evidence shows that a few strategies make all the difference (Meade et al., 2019; Vader et al., 2021):

• Social support: Exercising with a professional, friend, or group keeps you accountable.

• Set meaningful goals: Focus on what matters, walking the dog, playing with grandchildren, gardening pain-free.

• Plan and book in advance: Routines reduce decision fatigue.

• Home-based options: Simple, guided exercises to keep you moving even on low-energy days.

• Learn the techniques: Clear instruction, demonstration, and practice build confidence.

• Remember: progress may be slow, but every step forward counts.

How an Exercise Physiologist Can Help

Working with an Accredited Exercise Physiologist (AEP) is one of the safest and most effective ways to use movement for chronic pain. Here’s what you can expect:

• Individually tailored programs – built around your unique needs, pain levels, and goals.

• Symptom management strategies – preventing flare-ups while still building strength.

• Education – understanding your condition, recovery options, and safe pacing.

• Regressions & progressions – adjusting on “good days” and “pain days.”

• Collaborative care – connecting you with physios, doctors, or psychologists when needed.

• Flexible delivery – clinic sessions, home visits, or telehealth for convenience.

• Holistic support – addressing both the physical and psychosocial aspects of pain.

Takeaway

Chronic pain doesn’t have to define your life. Movement is a powerful tool, not about “pushing through pain,” but about working with your body to restore strength, reduce sensitivity, and regain independence.

With the right guidance, exercise can help you not only manage pain but also reclaim the activities and lifestyle you value most.

References

1. 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.

2. Daenen, L., Varkey, E., Kellmann, M., & Nijs, J. (2015). Exercise, not to exercise, or how to exercise in patients with chronic pain? The Clinical Journal of Pain, 31(2), 108–114.

3. Sullivan, A. B., Scheman, J., Venesy, D., & Davin, S. (2012). The role of exercise and types of exercise in the rehabilitation of chronic pain. Current Pain and Headache Reports, 16(2), 153–161.

4. Meade, L. B., Bearne, L. M., Sweeney, L. H., Alageel, S. H., & Godfrey, E. L. (2019). Behaviour change techniques and exercise adherence in chronic musculoskeletal pain. British Journal of Health Psychology, 24(1), 10–30.

5. Vader, K., Doulas, T., Patel, R., & Miller, J. (2021). Experiences, barriers, and facilitators to exercise in adults living with chronic pain: a qualitative study. Disability and Rehabilitation, 43(13), 1829–1837.