7 Exercises to Help Reduce Chronic Pain

According to the American Academy of Pain Medicine, chronic pain affects approximately 100 million U.S. adults, costing $560 and $635 billion per year in lost productivity and direct medical treatment costs. To help you out, this article teaches you about different exercises that can help you reduce chronic pain.

Exercises That Can Help You Reduce Chronic Pain

If you want to ease your pain over time, here are 7 exercises you can do:


Walking for 30 minutes 3 to 5 times weekly can boost your endurance, strength, and heart health. If walking is stressful for you, begin slowly and build up to longer walks as you get stronger.

Swimming and water aerobics

This is an excellent alternative to walking if you have mobility issues. It is a low-impact cardiovascular exercise that can help you move without stressing your joints and muscles.
Swimming is also an excellent way to clear your mind.


When jogging, you need to aim for 30 minutes per session. You can increase the time with each session and alternate between walking and jogging.

Deep breathing and visualization

To perform this exercise, use this process:

● Lie on your back or in another comfortable position.
● Place your hands on your belly and relax your shoulders and feet.
● Close your eyes and take deep breaths through your nose.
● Exhale through your mouth and visualize the pain leaving your body.

Levator scapula and neck stretch

● Stand beside a door
● Raise your elbow above the shoulder on the side you are stretching.
● Rest your shoulder against the door jam and rotate the shoulder blade up.
● Turn your head away and bring it to look down.
● Deepen your stretch gently by placing your free hand on your head and applying pressure.

Low back and glute stretch

● Lie on your back on the floor
● Bring your knees towards your chest and wrap your arms around your knees.
● Rock side to side, feeling a stretch through your hips and lower back.

Dead bug

● Lie on your back with your arms extended above you.
● Raise your feet into the air and bend your knees to 90 degrees.
● Exhale and extend your left leg down toward the floor.
● Extend your right arm toward the flow above your head and hold the position for one second.
● Repeat on the other side and do 10 repetitions on each side.


Inactivity leads to stiff muscles, decreased strength, and reduced mobility. Regular exercise can help you manage your chronic pain symptoms and boost your overall health.