7 Ways Movement is an Effective Remedy to Reduce Pain








Would you love to perform your daily activities without

worrying about pain or fatigue?


How about still having energy left over for your favorite

recreational or social activities?


The key to achieving these things is regular exercise and

movement. However, we’ve heard it a million times . . .

“You want me to do what . . .  it hurts too bad to move!”


But, our bodies are designed for smooth, pain free movement.

If you are stuck in the viscous cycle of pain and inactivity, this

may seem impossible. Let me help by giving you 7 ways

starting a daily movement practice can improve your pain.


 1. Improve Sleep Quality


Good sleep habits start with a healthy dose of movement

during the day. Quality rest improves your bodies ability to

cope with pain.  During sleep, your body also releases growth

hormone. This helps heal and repair muscle and connective

tissue damage that can be the cause of pain.


 2. Release Muscle Tension


Movement increases blood flow and deepens breathing to

move tension out of the muscles.  Work on taking deep

breaths with your luges expanding as you inhale.  This

maximizes the amount of oxygen that is transported to

your muscles.


 3. Achieve Mental Clarity


Movement and light exercise is a form of moving meditation.

It brings focus to the present moment and reorganizes our

thought processes.  A positive mindset is shown to greatly

improve quality of life in individuals with pain.


 4. Strengthen Muscles


The more you move, the stronger your muscles that

surround your joints become.  This stability takes the

strain off of healing tissue.  Muscular strength also helps

prevent repeated injury of a joint.


5. Produce Happy Hormones


Exercise increases endorphin production, your bodies

natural “pain killers”.  These neurotransmitters block

the perception of pain and create a general feeling of well

being.  In particular, increasing serotonin improves mood,

reduces pain, and regulates sleep cycles.


 6. Stabilize Inflammatory Hormones


Persistent inflammation is a main cause of many pain

symptoms.  Hormones play a large role in your bodies

inflammatory response. In research studies, movement

reduces multiple inflammatory hormones.  In addition,

unstable hormones such as estrogen interfere with

endorphin production.


 7. Calms the Nervous System


The stress of pain overwhelms our nervous system causing

our nerves to become over excited.  In cases of chronic pain

(often with neck, back, head aches, or pelvic pain) the actual

tissue injury may heal but the nerve pathways remain over

stimulated.  Rhythmic movements and breathing, calm these

signals and give the body a feeling of  relaxation.


Movement Prescription


In studies, people with pain report an increased quality of

life after increasing their daily movement.  Start with just

10 minutes a day and increase as your pain levels improve.


It’s important to choose activities you enjoy so you begin to

look forward to this time.  Also, be sure your movement

activities provide a good variety of aerobic, strength, and

flexibility exercises to improve your overall fitness.


Does movement with pain still seem too daunting?


If you are overweight, have joint pain, or are fearful a

physical therapy mobility program is a safe environment to

begin. You will work muscles and joints to gradually build

strength, balance and fitness. You will also restore

confidence in your ability to move without exacerbating

pain or causing re injury.


At Peak Potential Physiotherapy & Wellness, we

address pain and movement through manual therapy

techniques, functional movement screens, and a variety

of therapeutic tools.  If you have completed a physical

therapy program and still don’t feel confident in moving

onto an exercise regimen on your own, you may benefit

from medically guided personal training.


In this setting, a physical therapist and personal trainer

work together to identify your movement weakness and

guide you toward optimal fitness.  This graded approach

to exercise takes into account any and all medical illness

and past injuries that may hinder your progress.  In the

clinic, we are able to consistently monitor and reassess to

trouble shoot problems and prevent re injury.


Click HERE to speak with a physical therapist to see if one

of our programs would help you toward restoring fluid,

pain free movement necessary to live the full, active life

you desire.
However you choose to start. . . Commit to MOVE today!