Benefits of
At-Home Exercise
For Pain Relief

Written by Dr. Blanki Cherubini

Hours

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Improve Function

From mild to chronic pain, regular physical activity 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.

It’s important to remember that all pain is unique, and recovery time can vary based on the severity of your injury and the type of treatment you receive. It is essential to follow your healthcare provider’s recommendations and communicate any changes or concerns throughout your recovery process.