exercise and pain management

Chronic pain is intense pain, localized to a particular area of the body that can interfere with a person for a very long time. To be exact, chronic pain is any pain that lasts more than 12 weeks.

There is no particular reason for this pain and several causes are possible. An injury, a wrong movement, sleep problems and others can be factors contributing to the arrival of chronic pain. Chronic pain can be very severe and limit the movement of the person because of the inconvenience. These pains should not be neglected, because pain for too long can lead to long-term disability.

Exercise for the legs

Lie on your back, arms resting on the ground, along the body. Bend your legs slightly then lift the front of your feet to rest on the heels. From this posture, raise the buttocks so that it is supported only on the top of your back and your heels. Hold for 30 seconds, then rest your buttocks on the floor and your feet completely flat. Depending on your joint discomfort at one or more knees (x), flex your legs more or less so that exercise does not cause pain. The more legs you have, the more stressful the exercise will be for the hamstrings, glutes and lumbar muscles.


In order to obtain an additional difficulty, this exercise can be carried out on one leg. Nevertheless, make sure you have enough muscle strength by performing two-legged exercise to switch to this more challenging variant.

Exercise for the upper body

Lie on your stomach, arms down your body. Raise your legs and arms a few inches and maintain your posture 30 seconds. During this exercise, the head will be raised and returned, the neck in the horizontal axis of the bust. In order to obtain a localized stress, in addition to the muscles mentioned above, on the scapular scapulas, carry out the same exercise by spreading the arms and bringing the shoulder blades closer to each other.

If this exercise is too stressful for your back, place yourself on all fours and then, while exhaling, bring the right arm in front of you then raise and stretch the left leg. Hold for 30 seconds then return to home position. Then make the same movement on the other diagonal.

Resistance Exercises

In order to optimize your exercises, if you are prone to pain in several joints, you can perform exercises with an elastic band. This elastic will allow you to obtain a more or less important solicitation depending on the resistance of it. It will also allow you to further locate the solicitation of the targeted muscle. For this, do not hesitate to start with a low resistance elastic to make your gesture on the appropriate angle and not painful.

Sit on the edge of a chair. Place your feet on the inside of the elastic and put it back above the knees. Take space between your feet so that the elastic is in slight tension. Take the ends of a second rubber band between your hands and extend your arms in front of you. From this position, at the same time, bring your knees out and arms to finish with your arms open and knees out. Hold this posture for 30 seconds then return to the initial position.

Before, during and after exercise, drink water to hydrate yourself. Gradually increase the intensity of your effort, and respect your physical abilities, without trying to exceed your limits. At the end of the exercise, gradually reduce your activity, without stopping suddenly: walk, slow down, stretch … Between two sports sessions, especially if you’re not a great sportsman, respect a certain time, for example two days, so that your muscles have time to recover. Cold showers on sore muscles can also help you recover more easily.

Bodybuilding exercises

Bodybuilding exercises are a good way to overcome the “evil of the century”. By strengthening your back, it will be easier for you to carry the weight of your body. Weight is an important factor in back pain. An overweight person will require more muscle in his daily activities, with the consequences that come with it.

Simple little exercises can help you better protect yourself. The pulls solicit the arms but also the muscles of the back. Depending on the orientation and the spread of the hands, different muscles can work. If the tractions seem too complex, you will find four simpler exercises in the slideshow below to guide you. The work of the glutes is also important because it can compensate for the work of the lumbar

Yoga to tone the muscles in your back

No need to practice high intensity sports to deepen muscles and tone the muscles of the posture.

Yoga is the perfect example: it allows to relax, relax, strengthen, without harming our muscles. Louise Antunes recommends to try the position of the Dog upside down and the Dog upside down, coupled with the position of the Sun salutation, the most famous postures in this discipline, but also those that best relieve the back muscles so much it naturally stretch the spine.

It only remains to equip his workstation with a small cushion and a footrest to keep a straight posture at his desk and to wear our sports shoes!