Tips for moving forward through chronic pain

Oh, the contradiction! We naturally feel a need to move less during winter, when in fact being physically active is associated with having fewer problems with chronic pain.1 So what can we do to help include movement in our schedules?

Avoid "boom and bust"

When we're pain free and motivated, it's easy to overshoot by doing too much, too quickly. This can make us feel sore, tired and unmotivated later on.

So, what’s the best way forward?

Pacing ourselves can help us improve over time.2 This means moving a little, more days of the week rather than a lot on a single day. If you want to build up your activity base line, do so slowly2 and talk to your doctor or physiotherapist to check your plan is right for you.

There's no "right" way to move. Try:

• Incidental exercise. Walk to the local corner store to buy milk or park further away when going to the supermarket.
  
  
• Walking it out. Put on a podcast and walk around your house or neighbourhood.
  
  
• Finding cold weather options. If it’s too cold outside, go to the local shopping centre for a stroll and browse or check your local pool – some are heated during winter.
  
  
• Household chores. Many - such as vacuuming, mopping, gardening, picking up toys - can be quite physical.
  
  
• Taking a gentle class. Yoga, Pilates or water aerobics. Lean into online classes if you prefer. 
  
  
• Making it fun. Walk by the kids or grandkids while they ride their scooters, or rope them into game of catch or dance party.
  
  
• Talking to a professional. Based on your experience and pain levels, an exercise physiologist can make a plan for you, incorporating strength and other training goals.

References:

1 - https://aci.health.nsw.gov.au/__data/assets/pdf_file/0007/212848/Pain_and_Physical_Activity.pdf   

2 - https://arthritistas.org.au/wp-content/uploads/2021/06/ARTH-OSTEO-FINAL-JAN-21-v2.pdf
https://www.arthritiswa.org.au/condition/winter-and-arthritis/