If you live with chronic pain, you may worry that exercising might make your symptoms worse. In reality, staying active is one of the best ways to manage pain and improve your quality of life.
In fact, a growing body of evidence shows that regular physical activity, especially when combined with other treatments, may reduce the severity of chronic pain, improve function, and support overall health.
Not only does exercise help release endorphins, but it can also improve circulation, strengthen muscles that support painful joints, and enhance mood and sleep quality. However, for those living with ongoing pain, it’s important to choose the right exercises.
Below are five exercises we recommend for patients with chronic pain. None of these require a gym membership or fancy workout clothes. Just remember to check in with your provider before you get started to tailor your workouts to your needs.
Walking. One of the simplest and most accessible forms of exercise is walking, and it can be especially effective for people with chronic pain. As a low-impact, weight-bearing activity, walking supports joint health while promoting cardiovascular fitness.
Swimming and Water Therapy. Swimming offers excellent benefits for people with chronic pain because the buoyancy of water reduces stress on joints and soft tissues. Water lowers the risk of pain flares while providing gentle resistance that improves strength and flexibility.
Many patients with arthritis or low back pain find they can move more freely in the pool than on land. According to the National Institute on Aging, low-impact aquatic activities like swimming can help maintain mobility without aggravating symptoms. (nia.nih.gov)
Tai chi. This mind-body practice combines slow, controlled movements with focused breathing and relaxation. It improves balance, flexibility, and muscular endurance without high impact on joints.
Research supports tai chi for conditions like fibromyalgia and chronic musculoskeletal pain, with participants often reporting better function and less discomfort. (Harvard Health)
Strength Training. It might surprise you that targeted resistance work can be beneficial for people with chronic pain, but strengthening the muscles around painful joints improves stability, reduces the load on vulnerable structures, and helps prevent future injury. It’s also an excellent way to help strengthen bones.
Simple exercises using resistance bands or light weights can be very effective when starting out. However, it’s important to lift weights while being monitored by a professional – ideally one who understands the needs of people with chronic pain.
Strength training is a cornerstone of long-term pain management because stronger muscles support better posture and movement patterns. (Mayo Clinic)
Gentle Stretching. Chronic pain often leads to protective muscle tightening, which in turn leads to stiffness and discomfort. You don’t need to become a yoga expert, but regular, gentle stretching helps keep muscles and connective tissues supple, making daily activities easier and less painful.
Incorporating stretching into a pain management plan can also improve posture and body mechanics, reducing strain on sensitive areas. (Twin Cities Pain Clinic)
First Rule of Exercise: Make It Something You Enjoy
Pain shouldn’t be ignored, but it also shouldn’t automatically be a reason to stop moving altogether. Instead, think of the exercises and activities you love the most and get started. Every step you take is a step towards feeling better and living with less pain.
About Dr. Paige Schroder
Dr. Paige Schroder is a board-certified pain management physician at Commonwealth Pain & Spine, where she provides patient-centered, evidence-based care with a strong focus on listening, precision, and long-term outcomes. She sees patients at the Cincinnati West, Cincinnati East, and Crestview Hills, Kentucky locations. Dr. Schroder is known for her thoughtful, hands-on approach and her commitment to helping patients regain function and improve quality of life through individualized treatment plans.
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