How to Exercise When in Pain

Are you in pain? Inflamed? Stiff? Aching? 

Do you know you need to exercise but it's painful to even think about. Or you haven't exercised forever for fear of making it worse?

The truth is:

Sometimes,  the very thing we dread doing is the very thing we must be doing.

In this letter, I will share with you  how to exercise when the body is in pain. Ready to dive in right away?

Step 1. Do you know why your body is in pain? The most important step is to discover the source of pain. Once you determine you can start to move your body, here are some steps you can start with.

1. Move every day within your capabilities. Since we are talking about movement, consider that movement is the very thing that often will help you feel less pain. 
2. Understand which foods are anti-inflammatory and begin to include them in your diet.  

Look what Stephanie says:

"Had an awesome low- impact workout today with Nadya. They are predicting snow tomorrow here in Maine and the barometric pressure has dropped today. When this happens my arthritis kicks up a notch and gives me pain and stiffness. However I made a promise to myself I work out everyday with some kind of movement. Tuned in for a challenging low impact aerobic workout with Nadya. I entered in the session with pain but followed the exercises and left the session feeling no pain! Still in no pain two hours later! Now that is a win!" 

So friends, please move every day. It might not be something you want to do but you will feel better.

Step 2. Build your customized program. Here are the steps:

2.1. Make sure you given a green light to exercise by your doctor.

2.2. Assess your readiness. 

2.2.1. Be aware of  your previous operations, injuries, and surgeries that may effect ways you can exercise safely. 

2.2.2. What are compensations in your body's form that provoke misalignment that may lead to pain?

2.3. What you can and cannot do. What modifications does your body need? 

2.3.1. Corrective exercises will help realign the body and strengthen weak muscles. 

2.3.2. Start slow and upgrade. 

For example,  if you have major pain in your knees, squats may not be best. Start with seated leg lifts (leg extensions) to strengthen the muscles around knees. 

In any case, start working on balance. Body weight functional exercises are optimal. 

2.4. Keep in mind contraindications from your doctor or other medical professionals.

Step 3. Just do it.  This can be the hardest step but it is crucially important. It's so mentally challenging to stay in the process because during the first stage of a habit change (introductory and resistance phase), the brain will want to talk you out of it. That's where most of us give up and quit. 

But if we ask for help; ask a coach, ask a buddy, team up with someone and stay in process, you may enjoy the success as Ursula did.

"I started to work with Nadya because I had so much trouble with my back. It would often go into spasm from sitting for 12-14 hour days in the office. Its only been a month, but I find Nadya's workouts are fun and beautiful to do. I feel like she has eased me into it in an enjoyable and gentle way. I was speaking with my father and he asked me how I was doing. When I thought about it I realized that after only a month I was not feeling the back pain like before and I felt stronger. My hip hasn't gone out of alignment in a month. It does feel different. I also noticed that I am getting some muscle definition in my back." 

Friends, pain can easily shake us out of consistency and even the first step toward regular exercise.  But movement may be the very thing that will help us reduce aches and pains. 

Move. Build your customized program. And, just do it.

Are you in pain? Inflamed? Stiff? Aching? 

Do you know you need to exercise but it's painful to even think about. Or you haven't exercised forever for fear of making it worse?

The truth is:

Sometimes,  the very thing we dread doing is the very thing we must be doing.

In this letter, I will share with you  how to exercise when the body is in pain. Ready to dive in right away?

If you'd rather listen, hop over the blog post. 

Step 1. Do you know why your body is in pain? The most important step is to discover the source of pain. Once you determine you can start to move your body, here are some steps you can start with.

1. Move every day within your capabilities. Since we are talking about movement, consider that movement is the very thing that often will help you feel less pain. 
2. Understand which foods are anti-inflammatory and begin to include them in your diet.  

Look what Stephanie says:

"Had an awesome low- impact workout today with Nadya. They are predicting snow tomorrow here in Maine and the barometric pressure has dropped today. When this happens my arthritis kicks up a notch and gives me pain and stiffness. However I made a promise to myself I work out everyday with some kind of movement. Tuned in for a challenging low impact aerobic workout with Nadya. I entered in the session with pain but followed the exercises and left the session feeling no pain! Still in no pain two hours later! Now that is a win!" 

So friends, please move every day. It might not be something you want to do but you will feel better.

Step 2. Build your customized program. Here are the steps:

2.1. Make sure you given a green light to exercise by your doctor.

2.2. Assess your readiness. 

2.2.1. Be aware of  your previous operations, injuries, and surgeries that may effect ways you can exercise safely. 

2.2.2. What are compensations in your body's form that provoke misalignment that may lead to pain?

2.3. What you can and cannot do. What modifications does your body need? 

2.3.1. Corrective exercises will help realign the body and strengthen weak muscles. 

2.3.2. Start slow and upgrade. 

For example,  if you have major pain in your knees, squats may not be best. Start with seated leg lifts (leg extensions) to strengthen the muscles around knees. 

In any case, start working on balance. Body weight functional exercises are optimal. 

2.4. Keep in mind contraindications from your doctor or other medical professionals.

Step 3. Just do it.  This can be the hardest step but it is crucially important. It's so mentally challenging to stay in the process because during the first stage of a habit change (introductory and resistance phase), the brain will want to talk you out of it. That's where most of us give up and quit. 

But if we ask for help; ask a coach, ask a buddy, team up with someone and stay in process, you may enjoy the success as Ursula did.

"I started to work with Nadya because I had so much trouble with my back. It would often go into spasm from sitting for 12-14 hour days in the office. Its only been a month, but I find Nadya's workouts are fun and beautiful to do. I feel like she has eased me into it in an enjoyable and gentle way. I was speaking with my father and he asked me how I was doing. When I thought about it I realized that after only a month I was not feeling the back pain like before and I felt stronger. My hip hasn't gone out of alignment in a month. It does feel different. I also noticed that I am getting some muscle definition in my back." 

Friends, pain can easily shake us out of consistency and even the first step toward regular exercise.  But movement may be the very thing that will help us reduce aches and pains. 

Move. Build your customized program. And, just do it.

What's next? 

If you want to go over these steps wtih me, schedule your free discovery call with me OR

start by reflecting and creating action steps during my free upcoming webinar Three Pillars of Health - From Pain to Strength, from Strength to Power (June 9th, 11:30 AM CST; no replay) OR

Join our club and hop into the training Safe Exercise (June 15th, 9:30 AM CST; it will be recorded).