Article by Dianne Duke, Social Worker, ElderLink
(Posted 2020 November)
No matter what your age, chronic pain can be a part of your life. It is often defined as a pain that lasts for more than three months.
Chronic pain affects the body physically and, also, creates chaos on its overall function. For instance, pain can disrupt sleep quality, which leads to fatigue.
When you are fatigued, emotions intensify with feelings of depression or anxiety. Do not despair! The good news is that with small, gradual changes, pain can be managed and even reduced.
One of the most effective tools to manage pain is physical activity and exercise. Many who experience chronic pain believe that exercise worsens their condition, but in fact, research suggests physical activity can reduce chronic pain.
There are three types of physical activity to help ease chronic pain—strength, flexibility, and low-impact aerobic exercise. It is important to start where you feel comfortable and then gradually increase to meet your activity goals. As a reminder, check with your healthcare provider before starting an exercise program.
Here are a few simple exercises to help get you started:
Ear to Shoulder.
Be in a seated and comfortable position, focus on your head and bring it down to your shoulder. Avoid raising your shoulder, bringing your head down as far as comfortable. Hold the stretch for five seconds. Return your head to center position. Repeat and stretch to opposite shoulder.
Wrist Rotations.
You can either keep your arms extended or drop them to rest on your lap. Rotate both wrists in a circular motion clockwise for a count of five, and then counterclockwise for a count of five.
Ankle Rotations.
Extend one leg in front of you. Rotate your ankle clockwise for a count of five, then counterclockwise for a count of five. Lower your leg and repeat with other leg.
Learning how to manage pain can make a big difference in quality of life. Fairfax County offers an evidenced-based Chronic Pain Self-Management program that focuses on strategies and tools to effectively manage pain.
The program content includes physical activity, pacing and planning, healthy eating, better sleep and so much more. The next virtual class begins Nov. 16-Dec. 21 from 1:30-3:30 p.m. Learn more and register.
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).