Pain and movement

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It is likely that each of us will suffer from some form of pain in our lifetime. Pain can affect mobility, reduce mobility or even cause immobility. However, the right kind of exercise is a treatment for pain.

Exercise as medicine

When pain is acute, the best way to reduce pain is to rest. After the acute phase, immobility may no longer be justified. Prolonged pain and immobility can lead to new problems elsewhere in the body. Exercise has more positive effects than immobility and for this reason it is best to start moving as soon as possible. The right kind of exercise can relieve pain, help you feel better and improve your quality of life.

Exercise has both immediate and long-term effects on pain. Exercise releases pain-relieving substances in the body that reduce pain immediately after exercise. Regular exercise improves pain tolerance, calms the inflammatory response and boosts the production of pain-relieving substances. In addition, exercise has an impact on mood, sleep and alertness, which all play a role in pain management.

When moving with pain, the most important thing is to start calmly and increase the intensity of exercise gradually as the symptoms increase. If the exercise makes the pain significantly worse, the intensity should be reduced. However, it is normal for exercise to cause abnormal sensations and even mild pain at first. These often disappear after a few sessions of exercise. For many people with chronic pain, regular and vigorous exercise can be as effective as an NSAID in relieving pain.

Back pain relief from the gym

More than a million Finns suffer from back pain, but more than 90% of back pain is harmless. You should use your back as normally as possible and move around despite the pain. The back benefits from varied and regular exercise. Exercise keeps the muscles of the back taut, the joints mobile and the intervertebral discs elastic. Regular exercise improves back function.

Gym training is a great way to improve back health and prevent problems. Pain is no barrier to gym training either, as long as it is designed with back pain in mind. Gym training is a good way to prevent back pain. Back-strengthening exercises are good, but strengthening the whole core and abdominal muscles is important when you have back problems. For back pain, try movements such as the bodyweight squat, pelvic lift, kettlebell, swimming motion, good morning and abdominal crunches on a gymnastics ball.

Movement for joints

Joints enjoy exercise: their metabolism is maintained, their range of motion is preserved and the muscles that support the joints are strengthened by movement. Appropriate exercise does not wear out the joints. In addition to stamina, joints need muscle training, for example in the gym. Painful movements should be taken into account when exercising in the gym. Pain can be caused, for example, by extreme movements and excessive loads. With joint pain, it is therefore important to find movements that do not aggravate joint pain but strengthen the muscles around the joints.

Shoulder pain under control

With shoulder pain, it's a good idea to start by improving shoulder joint mobility and finding a balance of strength. Shoulder pain and poor posture are often linked, so improving posture through strength training can also help shoulder pain. Movements that overload the shoulder and cause a lot of pain should be avoided at first. To prevent shoulder pain from recurring, it is important to review the techniques for performing movements and the control of the shoulder and shoulder blade. In addition to the high load and strain on the shoulder, lighter support exercises are needed to help the shoulder withstand the load better and avoid further pain.

Good posture-boosting movements include one- or two-handed lower back squats, a variety of terrain shakes and pulling down on the upper leg with a neutral grip.

Relief from neck pain and headaches

Exercise can also provide relief from neck pain and the headaches it causes. Regular, moderately strenuous endurance exercise works best. Stretching and exercises to improve posture and body control are also helpful. Heavy strength training can trigger headaches and migraines, so stick to moderate weights when exercising in the gym.