Pain, especially undiagnosed chronic pain can really put a damper on, or halt altogether any sense of progress when it comes to being physically active. Chronic pain can be further exacerbated by delayed onset muscle soreness (DOMS) from weightlifting. Just one day of over-training can trigger a pain episode that could keep you from lifting for weeks. Of course without exercise muscles start to get weak and systems fail, which can lead to novel injuries and more pain. It takes a special level of tenacity and perseverance to navigate and mitigate chronic pain while progressing an exercise program. Progress isn't linear. Unexpected setbacks abound, and it may seem in the moment that working out with chronic pain just isn't possible.
As it turns out, strength training can be a very effective strategy for managing chronic pain, if approached with radical self-compassion and understanding. By implementing a well-rounded plan that considers your specific needs, you can safely progress in weight lifting. In this in-depth guide, we will explore key principles and practical tips to help you navigate strength training with chronic pain effectively.
1. Build a professional team around you:
While embarking on a strength training program with chronic pain, it's essential to have access to a mixture of healthcare professionals, and qualified physiotherapists and trainers who specialize in chronic pain management. They can evaluate your condition, provide personalized advice, and help design an exercise plan that suits your abilities while minimizing the risks of further injury. Be sure to ask any professional you speak you how they understand chronic pain and be sure they are specialized in this area. Your team is also your primary source of accountability for staying on-track for strength training. Keep these people close to you!
2. Set Realistic Goals:
Establishing realistic goals is crucial for a successful strength training journey. Start with achievable objectives that consider your pain levels and physical limitations. Long term pain causes functional movement deficiencies and asymmetries. You may not be able to move like others who haven't experienced what you have. Pain causes muscles to flex unexpectedly, protective maneuvers, and nervous system reactivity. Focus on building a foundation of strength and gradually progress as your body adapts. Celebrate each milestone reached along the way.
3. Focus on Proper Form:
Emphasizing proper form and technique is paramount in strength training, particularly for individuals with chronic pain. Ensure you understand and execute exercises correctly to target the intended muscles effectively. Proper form not only maximizes the benefits of each exercise but also minimizes the risk of strain or injury. Motor control is very easily thwarted by pain spikes. Work with a qualified personal trainer who can help you plan appropriately and put you through exercises that are productive and don't aggravate painful areas.
4. Begin with Low-Resistance Exercises:
For those new to strength training while experiencing chronic pain, starting with low-resistance exercises is advisable. Bodyweight exercises like squats, lunges, modified push-ups, and planks can serve as an excellent foundation. Incorporate resistance bands or light dumbbells as you progress, gradually increasing resistance while maintaining proper form.
5. Modify Exercises as Needed:
Adaptability is key when strength training with chronic pain. Work with a qualified personal trainer who can modify exercises as necessary to accommodate pain levels and physical limitations. Adjust the range of motion, reduce weights, or utilize assistive devices such as stability balls, balance boards, or straps to make exercises more manageable and comfortable. For those living with chronic pain, we know there are good days and bad days. Lean into the good days for lifting heavy. If you have a bad pain day occurring on a scheduled heavy weight day, improvise with supportive modifications that don't aggravate.
6. Incorporate Proper Warm-Up and Cool-Down:
Prioritize a thorough warm-up session before engaging in workouts. Begin with 5-10 minutes of light cardio, such as brisk walking or cycling, to increase blood flow and warm up your muscles. Any other form of radiant warmth will do! Heat the painful area with warm water or heat pad. Use low vibration as a stimulant, like a Thera-wand. Follow this with dynamic stretches that further activate muscle groups. Foam rolling and other myofascial release techniques Cooling down afterward is equally important to gradually lower your heart rate and prevent muscle soreness. Include static stretches for the muscles worked during your workout.
7. Listen to (Feel) Your Body:
Listen closely to your body's signals during strength training. Pay attention to pain levels, discomfort, or unusual sensations. This is also known as "embodiment"; inhabiting or "being in" your body. It is a practice of being present with and honoring what you're sensing and experiencing in your body. If an exercise causes any pain at all, stop and modify or replace it with a more suitable alternative. Adjusting the range of motion, reducing resistance, or using different equipment can help you find a balance between challenging yourself and avoiding unnecessary pain bouts that can lead to setbacks. It's a practice that can take a long time to develop so stay curious and present.
8. Gradually Increase Intensity:
As your strength and comfort levels with heavy training improves, work with your trainer to gradually increase the intensity of your exercises, slowly. Remember, progress looks different to those of us experiencing long-term pain issues. Spiking your intensity, even if you're feeling relatively pain-free on a good day, can be risky. Progress at a pace that suits your individual needs, allowing your body to adapt and avoid overexertion.
9. Allow for Rest and Recovery:
Rest and recovery are vital, especially for those of us with long-term pain. Incorporate dedicated, full rest days into your strength training schedule to allow your body to recover and repair. Prioritize sleep, as it plays a crucial role in pain management and overall well-being. There may be rest-days that are active; doing moderate labor for your job or home, and days that are very low-activity. Listen to your body for what it needs, even if unscheduled or unexpected rest days are needed.
