Avoid These Exercise Pacing Mistakes

When living with chronic pain, finding the right amount of exercise can be challenging. Doing too little might lead to stiffness and weakened muscles, while doing too much can worsen your pain. Here’s how to strike the right balance:

Start Small and Build Gradually
Begin with low-impact exercises and short durations, especially if you’re new to exercising or haven’t been active for a while. Gradually increase the intensity and duration as your body adjusts.

Listen to Your Body
Pay close attention to how your body feels during and after exercise. Some discomfort is normal, but if you experience sharp pain or your symptoms worsen significantly, it’s a sign you need to scale back.

Set Realistic Goals
Establish small, achievable goals that align with your current physical abilities. Whether it’s a five-minute walk or a few gentle stretches, small steps forward can lead to meaningful progress over time.

Incorporate Rest Days
Rest is as important as exercise, especially when dealing with chronic pain. Make sure to include rest days in your routine to allow your body to recover and prevent overexertion.

Modify as Needed
Be flexible with your exercise routine. On days when your pain is more intense, opt for gentler activities like stretching or deep breathing exercises. Adjusting your routine helps maintain consistency without overwhelming your body.

[petersmith]

Absolutely spot on. I tried lifting too much weight and was wracked with pain everywhere. I'm now going to lift less weight and recognise my limits...

[Padraigp]

I just realised how much pain and weakness together is in my legs. I lifted and just did circle moves with my feet last night and was bawling crying. It was only a little movement but i felt the pain was worse if i didnt move but to move it had to come out in tears and crying. It was like tears stuck in my legs. They felt a little better today. But its hard to find soace and time to do a little movement and cry at the same time. Cant do that at a yoga class! And dont want to freak out my kids. But i feel like it has to be done and let it out.

[ElceeOcean]

The goldilocks zone can be so elusive especially when it is a constant moving target 🤦‍♀️