We all know that exercise is good for us – it keeps us fit, boosts our mood and helps us sleep better. But did you know that breaking into a sweat can also make you feel less pain?
Yes, it’s a real thing called exercise-related pain relief.
So how does it work?
When you exercise, your body goes into superhero mode. It releases natural painkillers like endorphins (those feel-good chemicals), gets your blood pumping and cranks up your body’s pain-blocking systems. This means your pain threshold goes up – in other words, it takes more pain to bother you.
This isn’t just for hardcore gym-goers or marathon runners. Pretty much any type of exercise – whether it’s a brisk walk, a spin class or lifting weights – can give you that temporary pain relief.
What About Low Back Pain?
For people with low back pain, one type of exercise that often gets a thumbs up is core stabilisation exercises. These moves target the muscles around your spine, helping to improve posture and balance. Long-term, these exercises can be super effective. But what about quick pain relief? Can a short 10-minute core workout do the trick?
Researchers found that a simple 10-minute core workout can reduce pain sensitivity in the lower back by about 19% compared to doing nothing. It’s effective right after the workout and doesn’t need any equipment. The pain relief is localised in the lower back and not in other body parts. It’s a simple 10-minute routine that doesn’t need any equipment and can be done anywhere. It’s also safe for people with general lower back pain.
You could try a routine like this one to get a similar effect.
The Complicated Bit: Chronic Pain
Here’s where it gets tricky. If you have chronic pain, like ongoing back pain or arthritis, the story isn’t so straightforward. Some people with chronic pain find that exercise helps them feel better, while others don’t notice a difference.
Why? Well, it depends on loads of things, like how long they’ve been in pain, what kind of pain it is and what type of exercise they’re doing. It’s also linked to how their nervous system processes pain and even psychological factors like anxiety, fear of movement or negative thoughts about pain.
Bottom Line
Exercise can be a powerful tool for pain relief – but it’s not one-size-fits-all, especially if you’re dealing with chronic pain. If you have chronic low back pain, it might be worth giving core stabilisation exercises a go, but listen to your body and don’t be afraid to experiment with different types of movement to find what works best for you. You’ll get the best results by combining home exercises like this with Sundial expertise. Come and see one of our chiropractors or physiotherapists for effective treatment.
Study: https://onlinelibrary.wiley.com/doi/full/10.1002/ejp.4794