MANAGING PAIN WITH MOVEMENT.
Exercise for pain management.
Pain Management with Exercise Physiology
Living with chronic pain can be frustrating, isolating, and exhausting. Whether it’s back pain, arthritis, fibromyalgia, or an old injury that never fully healed, chronic pain affects not just your body, but your confidence, energy levels, and quality of life.
While rest and medication can provide short-term relief, research shows that movement is one of the most effective long-term strategies for managing chronic pain.
At JY Exercise Physiology, I help clients across Brisbane and surrounding areas take control of their pain through personalised, evidence-based exercise programs designed to build strength, reduce discomfort, and improve daily function.
What Is Chronic Pain?
Chronic pain is pain that persists for more than three months, even after the original injury or cause has healed. It may be constant or come and go. Unlike acute pain, which is the body’s way of signalling injury, chronic pain can continue long after tissue healing is complete.
Common conditions that involve chronic pain include:
Low back pain
Neck pain
Osteoarthritis and rheumatoid arthritis
Fibromyalgia
Complex Regional Pain Syndrome (CRPS)
Post-surgical pain
Persistent joint or nerve pain
Old sports injuries or repetitive strain
For many people, chronic pain becomes a vicious cycle, pain leads to less movement, which causes stiffness and weakness, which in turn increases pain and limits activity even more.
Breaking that cycle is key and that’s where movement and exercise physiology come in.
Why Movement Helps with Chronic Pain
While it may seem counterintuitive to move more when you’re in pain, regular, gentle movement is one of the most effective ways to reduce chronic pain over time.
Here’s how movement helps:
1. Increases Circulation and Healing
Movement helps improve blood flow to joints and muscles, which:
Reduces inflammation
Delivers nutrients to healing tissues
Flushes away waste products and excess fluid
This is especially helpful for conditions like arthritis and post-surgical pain.
2. Releases Endorphins (Your Body’s Natural Painkillers)
Exercise triggers the release of endorphins, natural chemicals in the brain that reduce pain perception and improve mood.
It also helps regulate stress hormones like cortisol, which can worsen chronic pain.
3. Builds Strength and Support Around Painful Areas
Weak muscles can put extra strain on joints, tendons, and ligaments. Strengthening exercises help:
Support and stabilise painful joints
Reduce mechanical load
Improve posture and movement patterns
This is crucial for managing back pain, hip or knee arthritis, and shoulder issues.
4. Improves Flexibility and Reduces Stiffness
Many people with chronic pain develop stiffness due to fear of movement or guarding. Targeted stretching and mobility work can:
Restore normal movement
Prevent further joint restrictions
Reduce discomfort during daily activities
5. Retrains the Nervous System
Long-term pain can cause the nervous system to become oversensitive, amplifying signals even when there’s no ongoing tissue damage. This is known as central sensitisation.
Gentle, graded movement helps retrain the nervous system to respond appropriately, reducing the volume of pain signals over time.
What Type of Movement Is Best for Chronic Pain?
There’s no one-size-fits-all solution, the best approach is a tailored movement plan created by a professional who understands your condition, limitations, and goals.
At JY Exercise Physiology, we incorporate:
🔹 Gentle Strength Training
Using bodyweight, resistance bands, or light weights to build support around painful joints or muscles. Especially helpful for arthritis, lower back pain, and joint instability.
🔹 Low-Impact Cardio
Activities like walking, cycling, swimming, or using a cross-trainer. Boosts circulation, energy, and heart health without stressing joints.
🔹 Mobility and Stretching
Improves range of motion and reduces stiffness. We target tight areas without forcing movement into painful ranges.
🔹 Core Stability Work
Key for spinal pain and postural issues. Exercises to improve abdominal, pelvic, and back muscle strength.
🔹 Balance and Coordination Training
Reduces risk of falls and builds body confidence, especially helpful for older adults and those with nerve-related pain.
How Exercise Physiology Supports Pain Management
An Accredited Exercise Physiologist (AEP) is specially trained to prescribe and deliver exercise for people with chronic health conditions and injuries, including pain conditions.
At JY Exercise Physiology, I:
Take time to understand your medical history, pain patterns, and current capacity
Design a safe, personalised program to gradually build function without flare-ups
Adjust exercises in real-time based on your symptoms
Provide education and support so you understand how and why movement helps
Collaborate with your GP, specialist, or physio as needed
Track your progress and make changes over time
We also offer home visit services for those with limited mobility and support for Medicare plans, DVA Gold Card holders, WorkCover QLD, and private health insurance.
Common Concerns About Exercising With Chronic Pain
“Won’t exercise make my pain worse?”
Not if it’s done correctly. Our programs are gradual, tailored, and based on your comfort level. We start with small, achievable steps that help you build confidence and reduce fear of movement.
“I’ve tried exercise before and it didn’t help.”
Many people try generic gym programs or overdo it too soon. The key is a structured, progressive plan delivered by someone who understands your condition and tailors it to your needs.
“I’m too tired or sore to do much.”
That’s okay. We meet you where you are. Even small amounts of movement, done consistently, can lead to major improvements over time.
Take the First Step Towards Less Pain
You don’t have to live in constant pain. With the right movement plan and support, you can:
✅ Regain strength and mobility
✅ Reduce pain levels naturally
✅ Feel more confident and in control of your body
✅ Return to doing the things you enjoy
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
