Exercises for Chronic Pain
Exercising may be the last thing you think about doing when you have chronic pain. If you don’t exercise, you joints may stiffen and lose mobility causing chronic pain to be more intense. The benefits of physical activity includes muscle strengthening, weight management, joint mobility and mental health. You physician may encourage you to incorporate physical activity into your daily routine. Here are a couple of simple activities to get you moving.
Go for a Walk
Taking a long stroll around your neighborhood, local track, park or treadmill is a great low impact exercise for your joints. Walking can increase blood flow, oxygenate your blood, reduce stiffness, boost energy and builds endurance. Research has shown
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The resilience of water can help you accomplish movements that would usually be difficult or painful. Incorporating 30 minutes of water aerobics at least twice a week in a heated pool can improve health, decrease stress and increase your social life.
You don’t have to know how to swim to attend a water aerobics class. Most classes workout in shallow water. If water aerobics is in deep water, you’ll be provided with a floating device.
Pilates
Pilates emphasizes the connection between the mind and body. Chronic pain can modify the brain structure linking to depression and anxiety. Incorporating meticulous breathing allows your muscles to relax, and in turn, calms your mental state putting you at ease and “disconnecting” from your body. Pilates is low impact, strengthens your core, stability and allows gentle stretching of your muscles. Pilates requires instructions, so seek a professional before beginning.
Weight Lifting
We aren’t talking about becoming a bodybuilder. Incorporating light weights to your exercise plan can strengthen the muscles surrounding your joints to relieve joint stress. Using 2-4 pound weights or even your own body weight is
Ytterberg, S.R., Mahowald, M.L. & Krug, H.E.(1994) “Exercise for arthritis”, BailliOre' s Clinical Rheumatology, 8(1), pp. 161-189. ScienceDirect [Online]. Available at: http://www.sciencedirect.com/science/article/pii/S0950357905802304 (Accessed: 13th May 2014).
Every part of our body is a science. I never imagined the hidden science in the movements of the body. The science of kinesiology is the science of body movements. I grew up watching my grandma and the changes in her body as both of us got older, I could walk and balance properly while she lost it. I always felt bad when she was not able to get up and walk properly and as caring grandson I always gave her my hand. It was a great feeling for me to take care of her in her last days. Her difficulty in moving always pointed me to do something for her and I landed doing kinesiology- the science of human movements. I completed my high school at Cathedral High School in West Texas. I was an active member of National Honor Society as well as Spanish Honor Society. I held the treasurer position for one year in the society, which I felt proud of. I was not excellent at my academics, was just an average student struggling with the subjects of chemistry and anatomy. It is strange at one point of time suddenly when u come across a certain situation or an accident and u just realize your dream and...
During my freshman year of college, I determined that I wanted to pursue a career as a physical therapist. As an Athletic Training major, I learned that I loved helping athletes with rehabilitation and realized I wanted to be able to help a wider range of patients. Once I decided that I wanted to become a physical therapist, I began observation hours. In total, I have completed 117 hours in four different physical therapy settings over the past three years.
For many centuries, humanity has been on an eternal quest for cures and treatments for many chronic conditions. At the present time, conventional medicine is mostly performed by doctors and other health care professionals, with the extensive use of pharmaceutical drugs, surgery or radiation treatments for disease treatment. Conversely, even though not as popular, complementary and alternative medicine and treatment options are slowly gaining popularity and becoming an addition to traditional medicine.
This essay will aim to look at the main principles of cancer pain management on an acute medical ward in a hospital setting. My rational for choosing to look at this is to expend my knowledge of the chosen area. Within this pieces of work I will look to include physiological, psychological and sociological aspects of pain management.
“Excuse me my name is Susan I was coming in today to see Jerrick Turner for a physical therapy session do you know where I can find him? Yes right this way ma’am, so what brings you in today, a knee injury or something of the sort? Yes I’ve been having severe pain in both of knees and I was told by my primary care doctor to come to Jerrick he is a Professional in this area and can help me. Hello there Susan its very nice to meet you how can I help? Physical therapy is the treatment of injury, disease, deformity in the body and is a way to help a person instead of medicine or surgery; furthermore, it takes
In a pain assessment, the pain is always subjective, in a verbal patient; pain is what the patient says that it is. Nurses must be able to recognize non verbal signs of pain such as elevated pulse, elevated blood pressure, grimacing, rocking, guarding, all of which are signs of pain (Jensen, 2011). A patient’s ethnicity may have a major influence on their meaning of pain and how it is evaluated and responded to behaviorally as well as emotionally (Campbell, & Edwards 2012). A patient may not feel that their pain is acceptable and they do not want to show that they are in pain. For some people, showing pain indicates that they are weak. Other patients will hide their pain as they do not want to be seen as a bother or be seen as a difficult patient.
Aerobic exercise is anything exercise that elevates the respiration, heart and metalobic rate for 20-30 minutes. Aerobic exercises include running, brisk walking, swimming and cycling. Stretching and toning exercises are slow and sustained, they decrease muscle tension, improve circulation, can help relax the body, they also help focus and center the mind in the present moment. Yoga is a good example of a balanced stretching and toning program, and there is increasing evidence that yoga has psychological and well as physiological benefits. Yoga can be compared to progressive muscle relaxation where a muscle is tensed and relaxed systematically through out the body to produce relaxation response which decreases stress and tension, increases strength and balance, increases flexibility, lowers blood pressure and reduces cortisol levels (Thirthalli et al., 2013; Weiten et al., 2012), it improves psychological well-being, yoga involves concentrating on the breath and body which calms the mind by switching focus away from worries of the mind and brings the person into the present moment, rather than on the past or future. It also increases bodily awareness so the feelings of tension and stress are recognised earlier and can be reduced sooner, yoga it self is exercise and so the usual benefits of exercise are gained too (‘The psychological
Exercising frequently can be a positive habit, but if a person becomes addicted to it, it has negative effects as well. Exercise addiction is not easy to identify because, like any other addict, they tend to deny they have a problem. This addiction is referred to by a variety of names such as exercise dependence, exercise addiction, obligatory exercise, compulsive athleticism, compulsive exercising, and exercise abuse. "Men and women are equally prone to exercise addiction, which affects about three percent of the population, according to a study at the University of Southern California. Exercise addicts usually work out two or three hours a day, six or seven days a week." (Seymour) Exercise addicts, of both genders, do not understand the difference between pushing their limits and overstepping them.
Take brisk 30 to 40 minute walks at least three days a week. Aerobic walking increases the efficiency of your heart and lungs, lowers blood pressure and resting heart rate, relieves stress, raises metabolism, improves muscle tone, and improves the health of the bones. If your pace is too slow, however, you will not get the aerobic benefits.
Pain interferes with many daily activities, and one of the goals of acute pain management is to reduce the affect of pain on patient function and quality of life. The ability to resume activity, maintain a positive affect or mood, and sleep are relevant functions for patients during and after treatment.(Wells, Pasero, & McCaffery, 2008). According to international association of pain (IASP) (1994), "pain is an unpleasant sensory experience associated with actual and potential tissue damage". It can disturb a person’s thinking process, direct all activities and change a person.
The pros of exercise can maintain the levels of stress and anxiety in a variety of ways. Simple exercises like walking around your neighborhood or on a treadmill can ease the amount of stress in your life. Scientists say that a 10-minute walk temporary reduces anxiety and depression levels by 25% over the next 5 years of your life (Exercise for Stress and Anxiety). This study shows how simple,...
There are many different classes available at gyms and various types of home exercise equipment to use. Although there are many at home techniques to try as well. ...
Physical fitness have numerous benefits including muscle strength, muscular endurance, brain activity, preventing obesity and lowering risk or major body problems. Reduces gaining weight, improves losing weight and less likely to have accidents later in life. Also improves ones lifespan, living a healthier life and improves sleeping. Physical activity helps reduce ones stress, anxiety, and depression also improves over all life. A half hour or so of physical activity daily can yield benefits. Also can improve ones flexibility (Brezina), which can effe...
Walking is easy, free, simple, and one of the best ways to lose weight, become healthier and get more active. Though underrated as a form of exercise, walking is ideal for people of all fitness levels, and ages who want to be more active. Walking regularly has been shown to reduce the risk of chronic illnesses, including Type 2 diabetes, heart disease, asthma, stroke and some types of cancer.