כאשר אתם סובלים מכאבים, התעמלות היא כפי הנראה הדבר האחרון עליו אתם חושבים. אך היא עשויה להיות בעלת חשיבות רבה יותר ממה שחושבים - התעמלות על בסיס קבוע היא כלי נשק רב תכליתי במלחמה נגד הכאב הכרוני.
הסיכונים בחוסר פעילות גופנית
כאשר אינכם פעילים, השרירים שלכם - כולל שריר הלב - מאבדים מכוחם ופועלים בצורה פחות יעילה. הסיכון שלכם ללחץ דם גבוה, רמות כולסטרול גבוהות וסוכרת עולה. חוסר פעילות גופנית עלול לגרום לעייפות, מתח וחרדה גם כן.
לפני שנים, רופאים יעצו לאנשים שסבלו מכאבים לנוח. אך כיום, יודע כי ההיפך הוא הנכון. כאשר אנו נחים, אנו הופכים .... - מה שעלול למעשה לתרום לכאב הכרוני.
The benefits of movement
As tough as it may be to start an exercise program, your body will thank you. Are you skeptical? Consider the facts. Exercise can:
Prompt your body to release endorphins. These chemicals block pain signals from reaching your brain. Endorphins also help alleviate anxiety and depression — conditions that can make chronic pain more difficult to control.
"Endorphins are the body's natural pain relievers," Dr. Laskowski says. "Endorphins have the potential to provide the pain-relieving power of strong pain medications, such as morphine."
Help you build strength. The stronger your muscles, the more force and load you'll take off your bones and cartilage — and the more relief you'll feel.
Increase your flexibility. Joints that can move through their full range of motion are less likely to be plagued with aches and pains.
Improve your sleep quality. Regular exercise can lower your stress hormones, resulting in better sleep.
Boost your energy level. Think huffing and puffing through a workout will leave you wiped out? Not likely. Regular exercise can actually give you more energy to cope with chronic pain.
Help you maintain a healthy weight. Exercise burns calories, which can help you drop excess pounds. This will reduce stress on your joints — another way to improve chronic pain.
Enhance your mood. Exercise improves blood and oxygen flow to your muscles and contributes to an overall sense of well-being. Looking and feeling better can improve your confidence and self-image as well.
Protect your heart and blood vessels. Exercise decreases the risk of high blood pressure, diabetes, heart attack and stroke.
Getting started
Consult your doctor for help designing an exercise program that meets your specific needs. Your doctor will likely recommend various stretching, strengthening and aerobic exercises. Swimming, biking and walking are often good choices. Exercises that help you relax — such as meditation and yoga — may be helpful, too.
It's natural to be worried about hurting yourself or making your pain worse. But with your doctor's reassurance and guidance, you can safely exercise with the knowledge that your pain isn't serving a useful protective purpose. Remember, regular exercise actually eases chronic pain for many people.
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Fitness programs: Ready to get started?
Staying on track
Even if you recognize the benefits of exercise, staying motivated can be a challenge.
"Remember to start slowly," Dr. Laskowski says. "Don't rush into a strenuous workout regimen before your body is ready. Consistency is more important than intensity — especially if you have severe pain."
It's also helpful to build your exercise program around activities you enjoy. Exercise with a friend or join a class at a local fitness center. As your energy increases and your mood improves, you may actually look forward to exercising.
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