How to exercise when you suffer from chronic pain? Here are some tips…

Chronic pain is generally speaking categorised as a pain that is not relieved within 3 months. It is a very difficult condition to deal with, mainly due to the fact that one needs to learn coping strategies to manage the pain, so that it does not take over day-to-day life.

Pain specialists advise us to keep moving with chronic pain as this is what our bodies are designed to do. They emphasise that the best exercise is one that you enjoy and that you will continue to do routinely. This can be, going for a swim or having a gentle walk, but it must be everyday to gain the most benefits.

Pain specialists also advise that you do not want to push yourself too much when exercising if you are rehabilitating from chronic pain. Do not follow the “no pain, no gain” theory, as you do not want to cause any more structural damage to an injured area. Instead you want to exercise within your pain limits. This means you might need to exercise through some pain, but do not push yourself to the extreme.


Consult a physiotherapist – if you do not know how to exercise, they can give you a gradual exercise programme, which will not aggravate your injury.

Start small and do a gradual build up – start with simple exercises that will target the less painful areas of your body. As you begin exercising, your body releases its natural antidepressants called endorphins. As you get used to exercising, you might be able to do more. You might also benefit from writing down what exercises you are doing each day so that you can see your progress clearly.

Pace yourself – take plenty of rest breaks when exercising.

Make it fun – do an exercise that you enjoy. It helps if you have somebody you can exercise with.

Make it routine – you need to do a little bit of exercise everyday to see improvements and to foster the best possible recovery.

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Why choose Home Physio Group?

We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as many visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you