Guide to Healthy Movement
The human body was designed to move and be active. When chronic pain causes the lack of physical movement, a host of other health problems may arise making the recovery process more difficult and lengthy. When people experience chronic pain, there is a natural tendency to be over-protective and avoid movement. When muscles are inactive, they quickly deteriorate and joints become stiff, which can cause increased pain and reduced bodily function. Keeping physically active through healthy movement will ensure that chronic pain isn’t exacerbated by immobility. You will benefit by keeping your muscle toned, regaining your range of motion within joints and releasing tension within the body.
(Video courtesy of Pain Management Network)
Guidelines to healthy movement:
- Take short walks regularly
- Swimming allows physical movement without the impact on joints
- Heated pools have additional benefit for painful conditions
- Gentle yoga stretches or Tai Chi can assist in keeping muscles and joints active
- Move about every half an hour and avoid sitting for an extended period of time
- Gradually increase your exercise regime and be realistic about what is achievable
Our Physiotherapists work with patients to create a tailored exercise plan to help regain your confidence in physical movement and enjoy the benefits of mobility. They will also teach you some of these essential skills:
- Getting back to stretching and exercise with chronic pain:
(Video courtesy of The Pain Toolkit)
- Understanding the boom and bust cycle of activity and pain:
(Video courtesy of The Pain Toolkit)
- Understanding how to pace your activities:
(Video courtesy of Geelong Chiropractor)
(Video courtesy of The Pain Toolkit)
(Video courtesy of PainHEALTH)
- Understanding the cycle of fear and avoidance:
(Video courtesy of Geelong Chiropractor)
- Creating an upgrade and flare up plan:
(Video courtesy of Pain Management Network)
- Learning to prioritise and plan your day:
(Video courtesy of The Pain Toolkit)
- Learning to set goals and action plans:
(Video courtesy of The Pain Toolkit)
The above video’s are all created by The Pain Toolkit, a fantastic resource for people living and managing chronic pain.
Free Resources
- Download your free Northern Pain Centre goal-setting worksheet here
- Download your free Northern Pain Centre pacing plan worksheet here
- Download your free Northern Pain Centre planning your day worksheet here
Want to learn more
Some useful resources to help you on your way back to a more active you:
- Book: Explain pain. David Butler and Lorimer Moseley.
- Book: Manage your pain. Practical and positive ways of adapting to chronic pain. Dr Michael Nicholas, Dr Alan Molloy, Lois Tonkin and Lee Beeston.
- Book: The pain book. Finding hope when it hurts. Philip Siddall, Rebecca Mccabe and Robin Murray.
- This Way Up” online course
- PainTRAINER online free course
- Mindspot free online course
- Pain Management Network: Pain Management Strategies (pdf)
- Pain Management Network: Pain and Physical Activity (pdf)
- Australian Department of Health: Choose Health, Be Active (pdf)
- NSW Government: Active & Healthy
- Get Healthy NSW
- ABC health report: Cognitive functional therapy for low back pain
- Physiotherapy for chronic pain
- Pain & Activity
- Pain & Pacing
- Chronic Pain Australia
- Pacing & Chronic Pain