Manage Pain through Exercise

Sometimes when you’re in pain the last thing you want to do is exercise. However, practically any low-impact physical activity can strengthen muscles and relief joint pain. When coupled with a diet rich in raw vegetables and fruits, your exercise regimen will give you an even better boost.  Remember to check with your doctor before beginning a new exercise program.

Nutrients and Exercise

Calorie intake should be balanced with calories expended through exercise.  We know that extra calories consumed over and above our daily requirement will be stored as fat, leading to a multitude of health issues over time.  Conversely, an active person requires more protein and carbohydrates in order to meet the energy demands of his or her lifestyle.

Those suffering from chronic or occasional pain need to avoid foods that contribute to inflammation, such as red meat and other animal products with saturated and trans fats. Exercise with a cardiovascular component improves the flow of nutrients and oxygen into the cells.

The average person should drink an 8-ounce glass of water each day between 8 to 10 times.  Add moderate exercise of 30 to 60 minutes a day, and additional water is required. Avoid dehydration by supplementing water consumption with raw smoothies that use ice.   Drinking a few raw smoothies each day is an excellent way to renew you body’s vitamin and mineral needs after physical exertion.

Relaxation Exercises

After a stressful day or week at work or a visit to distant relatives, muscles often tighten and tend to stay that way causing headaches and other muscle pain, unless we intervene with the appropriate measures. To keep your muscles loose and keep this type of pain at bay, try to work at least 15 minutes of relaxation exercises into your day. Simply sitting in a meditative position or lying on your back for several minutes of deep breathing exercises will greatly relieve stress and coax tight muscles to let go.

You may be improving your diet by adding more nutrients in raw smoothies or by taking supplements. When you are in a calm state, it is much easier to be aware of what you are giving your body.  Relaxation exercises, along with a nutritious diet and regular exercise will actually produce a synergistic effect that benefits the mind and body.

Stretches for the Back

The human back bears the brunt of our overwork and takes quite a bit of abuse from time to time.  Lower back pain can be due to lifting a heavy object incorrectly or sitting too long in a chair without proper lumbar support.  After completing relaxation exercises, move on to gentle stretches.  If you have back problems, be careful with the stretches so that you don’t overextend when bending to the either side, forward or backward. published an excellent article by Laura Inverarity, D.O.(*) that shows you how to stretch every muscle in the back to keep them in good working order and reduce tightness and pain.

Walking Aerobics

Walking really is an aerobic exercise because it requires sustained activity over a period of time, whether it is 30 minutes or longer. To achieve the cardiovascular benefits of aerobic exercise the body needs to increase oxygen intake to meet the energy demands of sustained activity.  Aerobic benefits can be achieved from walking at a consistent pace at a moderate speed.

Walking also helps to ease pain, and the Arthritis Foundation(*) offers a course to teach arthritis patients how to walk and exercise in a way that will give them the most relief. Older people can improve balance and become more confident in being physical active by following the foundation’s guidelines.

Gentle, slow stretches and nutritious raw food smoothies are both important elements of good health.  Finding the right exercises to ease your chronic or temporary pain goes a long way toward providing a general feeling of well being.

Whether you are experiencing the physical effects of stress or discomfort from arthritis, relaxation and stretching exercises will help put your body at ease.  Adding a walking schedule that begins at a slow but consistent pace and gradually increases will make you feel even better.  Again, always check with your doctor before beginning any exercise routine that is out of the ordinary for you.  


(*) References:

  • Article by Laura Inverarity, D.O
  • Arthritis Foundation :

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