Flourish eMAG Apr 25 - Flipbook - Page 28
:
If It’s Safe, Why Does
4
N
O
I
T
S
E
Exercise Increase My
QU
Pain?
Flare-ups can be frustrating and even scary.
There are several reasons why exercise might
temporarily increase pain:
• Nervous system changes – Chronic pain
can lead to heightened sensitivity to sensory
input. Over time, the body can adapt and
downregulate these pathways.
• Doing too much too soon – If you haven’t
exercised in a while, it’s easy to overdo it.
Start with a tolerable amount and gradually
increase intensity.
• Unconscious negative associations – Pain
can become linked with certain movements
or experiences. Overcoming this requires
conscious effort and practice.
• Placebo and nocebo effects – Your beliefs
in昀氀uence how your body responds. If you
believe exercise is unsafe, your body may
react negatively. Understanding pain can help
change these beliefs.
• Changes in signal processing – Normal
sensations can sometimes be misinterpreted
as pain, but this can be retrained through
gradual exposure.
• Fear of movement – Fear of injury or pain
• Some pain is normal – Mild discomfort after
itself can amplify pain pathways. Reducing
fear through gradual exposure to movement
can help.
exercise is common and can indicate progress.
However, if you experience new or severe
pain, consult a health practitioner.
• Altered endorphin response – Some
• Consider overall wellbeing – Pain is
people with chronic pain do not experience
normal endorphin function, meaning exercise
may not provide immediate relief.
in昀氀uenced by multiple factors, including
stress, mood, sleep, and diet.
EXERCISE AND PAIN: WHERE TO START
The best place to start is with movements you can tolerate, considering
factors such as duration and repetitions. Two key elements that make
a signi昀椀cant difference are relaxation and breathing—pain can cause excessive
bracing and muscle tension, which can actually perpetuate discomfort.
A great starting point is exercises that do not directly target the painful area.
Working with an Accredited Exercise Physiologist can provide:
•
Education on the science of pain and injury.
•
Strategies for managing pain and pacing activities.
•
Personalised guidance on starting and progressing an exercise routine to
improve pain management.
NEED SUPPORT?
Find your local
Accredited Exercise Physiologist here.
