Exercise through pain
2008
Frances Blackwell, a BackCare Helpline volunteer, shares some of her experiences and thoughts on how exercise has helped her and how it may help you
When exercise is suggested while you are in pain it seems like some kind of bad joke. But gentle exercise or movement at this time helps to manage pain. This does sound quite implausible, but there is a lot of evidence to prove the enormous value exercise has on life when in pain.
Before getting started it is best to get advice on the rights and wrongs for your individual problem; this is something your doctor or physiotherapist can help with. There are several classes available offering gentle exercise, even some tailored to the needs of back pain sufferers. But to get started at home can help to give you the confidence to go to a class and have a more structured routine.
After working on the Helpline for a number of years and talking to friends and colleagues it seems that most of us, and that includes me, fear that the pain will get worse when you exercise. Well it seems that in the short time some muscles might have a bit of a stretch but in the long term the benefits outweigh a few aches. The worry that the pain may get worse is understandable but once you have taken the advice of a professional and learnt your own limits, the feeling of taking control of the pain is very positive and empowering.
Gentle exercise is advised by pain consultants to help build up the core muscles around the spine which in turn helps to support the spine when there is nerve pain. These muscles and the abdominal muscles act as a corset to keep the spine strong and flexible.
So apart from all these physical benefits why should we stretch ourselves?
after a day at work, dog walk and cooking dinner, the last thing I feel like is an hour of Pilates
I am the first one to admit that after a day at work, dog walk and cooking dinner, the last thing I feel like is an hour of Pilates, but I find after creaking into action for the first 10 minutes the rest of the hour goes by very quickly – I even stop looking at the clock.
There are a number of reasons why exercising is good for you. Firstly, when you are exercising you start to take control of your pain, which I appreciate is quite difficult with chronic pain; it becomes more manageable. This is in some part due to thinking about how to cope with another physical movement. Another reason is exercise makes you feel good about yourself, be it a structured class or a walk around the local park. The effect of taking time for oneself and having a walk at a leisurely pace, especially when the sun is shining, is very uplifting. Another benefit is physical wellbeing, in so far as being fitter helps your clothes fit better, your skin glow, your hair shine and meeting people out walking their dogs or having some fresh air. Also a walk is free.
So all this about getting up and getting going making a better person but where do you start? Well walking is a good place and, once you feel confident that maybe exercise isn’t quite such a bad joke after all, take a walk to the local library to find local groups that cater for your needs. Some pharmacies and local shops advertise special groups or the GP practice will have advice on the best for your specific problems.
All I can say now is to get moving and make a positive effort to help keep yourself mobile. Enjoy the benefits of exercise and the feeling of taking control of your pain.
Some basic exercises that will start you gently on the way can be found on BackCare’s website www.backcare.org.uk or call the Helpline on 0845 130 2704 for a factsheet.