The Role of Exercise in Pain Management: Insights from Dr. Sudberg

The Role of Exercise in Pain Management: Insights from Dr. Jordan Sudberg

When it comes to managing chronic pain, many people turn to medications or other treatments to provide relief. However, there is one powerful tool that is often overlooked: exercise. Regular physical activity can play a pivotal role in pain management, offering both immediate and long-term benefits for individuals dealing with a variety of conditions, from back pain and arthritis to fibromyalgia and neuropathy.

In this blog post, we will explore how exercise can be a cornerstone in managing pain, and we’ll draw insights from Dr. Jordan Sudberg, CEO and founder of Spine and Sport Rehabilitation in Islandia, New York, who specializes in pain management and rehabilitation. Dr. Sudberg has helped countless patients use exercise not only to relieve pain but also to improve their overall quality of life.

How Exercise Helps Manage Pain

Exercise has a unique ability to address pain at multiple levels, impacting both the physical and emotional aspects of pain. Dr. Jordan Sudberg explains that exercise works in several ways to reduce pain and improve physical function:

1. Strengthening Muscles and Joints

One of the main ways exercise helps with pain management is by improving muscle strength and joint stability. Weak muscles and stiff joints can contribute to chronic pain, especially in conditions like osteoarthritis, back pain, and fibromyalgia. By engaging in regular exercise, you can help protect and support the structures in your body, reducing strain on muscles and joints.

“Strengthening the muscles around painful joints or the spine helps to alleviate pressure and reduce the intensity of pain,” says Dr. Sudberg. “For instance, strengthening the core muscles can relieve lower back pain, and strengthening the muscles around the knee can provide relief for those with arthritis.”

2. Improving Flexibility and Range of Motion

Pain often leads to a lack of movement, which in turn can cause stiffness and reduced flexibility. Exercises like stretching, yoga, or tai chi can help improve flexibility and range of motion, making it easier to move without discomfort.

“Gentle stretching exercises or low-impact movements are especially effective for managing conditions like arthritis and sciatica, where tight muscles and restricted movement are common,” Dr. Sudberg adds.

3. Promoting Endorphin Release

Exercise triggers the release of endorphins, which are the body’s natural painkillers. These chemicals help reduce the perception of pain and elevate mood. In fact, research has shown that physical activity can be as effective as some pain medications in relieving certain types of pain, especially in the case of chronic conditions.

“Endorphins are often referred to as ‘feel-good’ hormones. When you engage in physical activity, they act as a natural pain reliever, providing relief and making you feel better overall,” Dr. Sudberg explains.

4. Reducing Inflammation

Chronic pain conditions are often associated with inflammation, particularly in the joints and muscles. Regular exercise has been shown to help reduce inflammation, particularly in conditions like arthritis and tendonitis.

“Exercise, especially low to moderate-intensity aerobic exercise, can help regulate the inflammatory response in the body, reducing swelling and pain,” Dr. Jordan Sudberg notes.

5. Enhancing Circulation and Healing

Physical activity helps improve blood flow, which in turn enhances the body’s ability to heal itself. Whether recovering from an injury or managing a chronic condition, better circulation helps supply oxygen and nutrients to tissues, accelerating recovery and reducing pain.

“Increasing circulation can be particularly beneficial after surgery or injury, as it promotes faster healing and reduces pain during the recovery process,” Dr. Sudberg says.

Types of Exercise for Pain Management

The type of exercise you engage in depends on your condition, fitness level, and pain tolerance. Dr. Sudberg advises working with a healthcare provider or physical therapist to develop a personalized exercise plan. However, here are some common types of exercise that are generally effective for pain management:

1. Low-Impact Aerobic Exercise

Aerobic exercise, such as walking, swimming, or cycling, is often recommended for people with chronic pain, particularly for those with arthritis, back pain, or fibromyalgia. These activities improve cardiovascular health, promote weight loss, and reduce joint stiffness—all while minimizing the risk of further injury.

“Walking or swimming is an excellent starting point for many patients, especially for those who are just beginning an exercise program or have joint pain,” says Dr. Sudberg.

2. Strength Training

Strength training, using either bodyweight exercises or resistance bands, helps build muscle mass and stability, which is especially important for those dealing with chronic back pain, arthritis, or muscle weakness. Strengthening muscles around painful areas, like the lower back or knees, can provide long-term relief.

“Start with light weights or resistance bands and focus on controlled, low-impact movements,” Dr. Sudberg advises. “Strengthening key muscle groups helps support the body’s joints and can prevent pain from becoming worse.”

3. Stretching and Flexibility Exercises

Stretching exercises, such as yoga or Pilates, can help increase flexibility, improve posture, and reduce tension in the muscles. Gentle stretching also enhances circulation and promotes relaxation, which is essential for those with conditions like fibromyalgia or chronic tension headaches.

“Yoga is a great way to combine stretching with mindfulness, helping not only the body but also the mind,” Dr. Sudberg points out.

4. Water Therapy

Water therapy, or aquatic exercise, is ideal for individuals with joint pain or mobility issues. The buoyancy of water supports the body, reducing the impact on joints while still allowing for strengthening and flexibility exercises.

“Water therapy can be a great option for those with arthritis, as the water reduces pressure on the joints and allows for safe, effective movement,” explains Dr. Sudberg.

5. Tai Chi and Mind-Body Exercises

Tai Chi, a gentle martial art, and other mind-body exercises like Qi Gong combine slow, controlled movements with deep breathing and mindfulness. These exercises are particularly helpful for people with chronic pain, as they promote relaxation, reduce stress, and improve flexibility.

“Tai Chi is excellent for those with pain conditions because it helps relax the body while improving strength, balance, and mobility,” Dr. Sudberg adds.

The Psychological Benefits of Exercise for Pain Management

Pain doesn’t just affect the body—it impacts your mental and emotional well-being as well. Dr. Sudberg emphasizes the psychological benefits of exercise, particularly when it comes to managing chronic pain.

“Chronic pain can often lead to feelings of anxiety or depression. Exercise not only improves physical function but also boosts mood, reduces stress, and helps alleviate the mental toll of pain,” he explains.

Exercise encourages the release of serotonin and other mood-enhancing chemicals, which can help combat the feelings of frustration, sadness, or isolation that can come with chronic pain.

Tips for Getting Started with Exercise for Pain Relief

If you’re new to exercise or are dealing with pain, here are a few tips to get started safely:

1. Start Slowly: If you’ve been inactive, start with gentle exercises like walking or stretching. Gradually increase intensity as your body allows.
2. Consult with a Healthcare Provider: Always consult with your doctor or a physical therapist before starting an exercise program, especially if you have a specific injury or chronic pain condition.
3. Listen to Your Body: Pay attention to how your body responds to exercise. If you experience significant pain or discomfort, scale back or try a different type of exercise.
4. Consistency is Key: Make exercise a regular part of your routine. Consistency is crucial for achieving long-term pain relief.
5. Combine with Other Therapies: Exercise works best when combined with other pain management strategies, such as physical therapy, chiropractic care, and proper nutrition.

Conclusion

Exercise plays a crucial role in managing chronic pain, offering physical, psychological, and emotional benefits. By strengthening muscles, increasing flexibility, improving circulation, and releasing natural painkillers, exercise provides long-term relief for many individuals suffering from pain.

Dr. Jordan Sudberg’s holistic approach to pain management emphasizes the power of exercise in the recovery process. Whether you’re dealing with back pain, arthritis, fibromyalgia, or any other chronic pain condition, incorporating regular physical activity into your daily routine can significantly improve your quality of life.