From mild to chronic pain, regular physical activity exercise is one of the most effective ways to manage and reduce pain associated with a variety of medical conditions. By exercising you reduce inflammation, strengthen your muscles and joints, and improve flexibility, all of which will help you start feeling your best. Remember, if you have an underlying medical condition, you should consult with a medical professional before starting your workout.
Step 1: Warm-up
Begin your exercise with a warm-up by doing low-impact cardio workouts such as biking or jogging for 10-15 minutes. Next, you can do some stretching exercises to get the body ready for your workout. I would suggest doing Hamstring stretches by standing with your feet hip-width apart and your knees slightly bent. Slowly bend forward at the hips, reaching your hands towards your toes, then slowly rise back up. You can also try shoulder stretches by interlacing your fingers behind your back. Slowly lift your arms and stretch them away from your body.
Step 2: Workout
Now it’s time to pick your workouts and start exercising! If you’re focusing on strength training, do exercises like push-ups, squats, or lunges. You should begin with body weight and then gradually introduce weight into your workouts as you build your exercise routine. If you’re looking to improve flexibility, you should try yoga or Pilates.
Step 3: Cool Down
After your workout, take some time to cool down with some light cardio, such as walking or slow jogging, followed by some stretching. This can help prevent injury, reduce soreness, and promote relaxation. Ensure you drink plenty of water before, during, and after your workout to stay hydrated. Lastly, make sure to refuel your body with healthy foods that provide essential nutrients to help your muscles recover and rebuild.
Benefits of At-Home Exercise For Pain Relief
This simple and easy workout routine will help you get the strength you need to relieve pain in your joints or muscles
Medical benefits of At-home/over-the-counter products
- Exercise products
- posture products
- Sleep products
- Pain relievers
What is the appointment process for the Pain Center of RI
What to expect when you go to the Pain Center of RI
Pamphlet:
Dr. Blanki Cherubini, M.D., is an expert in Physical Medicine and Rehabilitation. She was Board-Certified by the American Board of Independent Medical Examiners and by the Interventional Orthobiologics Foundation.
Jessica Parker has over 12 years of Emergency Medicine experience and 8 years of Orthopedic experience. She joined Dr. Blanki Cherubini at the International & Functional Pain Center of Rhode Island in 2021.
