This post was written by Dr. Andrius Giedraitis, Pain Management at Parkview Bryan Hospital.
When you're dealing with chronic pain, the last thing you want to hear is "Just keep moving." Your instinct to rest makes perfect sense—when something hurts, we naturally want to protect it. However, decades of pain management research have taught us that while rest has its place, continued movement is often one of the most effective tools for managing chronic pain. Movement truly is medicine, and understanding it is your first step toward reclaiming control over your life from pain.
The science behind movement and pain relief
When you move your body, even gently, you trigger healing processes that naturally reduce pain. Physical activity stimulates the release of endorphins, which are your body's natural painkillers and are more potent than many medications and don't come with adverse side effects.
Movement creates "exercise-induced analgesia," essentially activating your body's own pain relief system. Movement also acts like a pump for your circulation. When you're sedentary, blood flow to painful areas decreases, which slows healing and increases stiffness. Activity increases circulation, delivering oxygen and nutrients to damaged tissues while removing inflammatory waste products. Think of your bloodstream as a river—flowing water stays clean, while stagnant water accumulates debris.
Additionally, gentle movement helps regulate pain signals through "gate control theory." When you move, you activate nerve pathways that can block pain messages from reaching your brain, like closing a gate on those pain signals.
How movement transforms your daily life
Regular activity helps regulate your body's inflammatory response, reducing the chronic inflammation that accompanies many pain conditions. A 10-minute walk today can contribute to lower inflammation levels, which may reduce your pain tomorrow and next week.
Your mental and emotional health benefits tremendously, too. Chronic pain often creates cycles of anxiety, depression and isolation. When you move—even just around your home—you break that cycle and show yourself that your condition does not completely limit you. Many patients find that their exercise routines become a form of moving meditation.
Most importantly, continued movement prevents decline caused by inactivity. Without regular movement, muscles weaken and joints stiffen, which can lead to increased pain.
Starting your movement journey
The key is starting exactly where you are right now. If you've been mostly sedentary, your exercise might begin with simple ankle circles while sitting or slow, easy neck rolls while watching TV.
Water-based activities, such as aqua therapy, provide resistance while supporting the body weight of many people with chronic pain.
Walking remains one of the most beneficial activities for most pain conditions. Start with 2-3 minutes if that's manageable, even breaking it into 30-second intervals throughout the day.
Focus on consistency over intensity. Five minutes of daily activity beats an hour-long session once a week that triggers a flare-up.
Overcoming common concerns
Many patients have asked, "What if I make my pain worse?". This fear is completely valid. The key is understanding the difference between discomfort and damage. Gentle movement might feel unusual if you've been inactive, but it should not cause sharp or significantly increased pain.
Fatigue is another barrier. Remember that movement can actually improve energy levels over time by enhancing sleep quality. Start with movements you can do from bed or a comfortable chair.
Fear of flare-ups keeps many people inactive. While overexertion can trigger pain, gentle, consistent movement often reduces flare-up frequency and intensity. Trust yourself to start small and build gradually.
We're here to help
Your specific condition and limitations require personalized attention. Our pain management team understands that no two patients are alike, and we can help you develop a movement plan tailored to your diagnosis, fitness level and goals. We work with specialists to ensure your movement plan complements your overall pain management strategy. Our approach focuses on finding the sweet spot where movement helps rather than hurts.
Contact our office today to discuss how to safely incorporate movement into your pain management plan. Together, we'll help you rediscover the healing power of movement—one step at a time.
At Parkview Bryan Hospital's Pain Management Clinic in Ohio, our team offers personalized and balanced care with no referral necessary. To learn more or schedule an appointment with one of our providers, call 419-633-7343.
At PPG—Pain Management in Indiana, appointments are by referral only. If you suspect you need to see a pain management specialist, contact your primary care physician.
