Your GP, physiotherapist or healthcare providers might recommend specific exercises depending on your condition.
If not, the key to getting started is choosing something you can do on both your good days and bad days. Don't expect to make progress too quickly. Start low and go slow.
If you are concerned that exercise could make you feel worse, ask a family member or friend to do the activity with you, just until you get confident. Or if you think joining a group might work for you, find out what is available in your community.
Types of exercises that you can get started to help manage chronic pain include:
- stretching exercises
- strengthening exercises
- cardiovascular exercises.
Stretching exercises
This type of exercise can help increase flexibility, loosen tight muscles and improve your range of motion. It can help you engage in your daily activities and move more easily. Lower back stretches are particularly useful for lower back pain.
Strengthening exercises
Strengthening exercises help build strong muscles and improve your strength. Examples of strengthening exercises include squats, bicep curls, leg lifts on all fours and wall push-ups.
Cardiovascular exercises
Cardiovascular exercises improve your aerobic capacity and can be helpful for chronic pain. It requires little or no equipment. Examples include walking, swimming or cycling.