Pain can be one of the biggest deterrents for regular exercise, but it can also perpetuate a vicious cycle that keeps people in a state of discomfort and declining mobility.
Back pain and knee and hip arthritis that lead to achy joints are among the most common reasons people see an orthopaedic physician, and targeted exercises are often the first prescription.
“I’ve said it before and I’ll say it again, motion is lotion and people need to keep moving,” said Endeavor Health orthopaedic sports medicine specialist Joshua Lilly, DO. “The biggest mistake people make is to stop moving when they are in pain.”
Start where you can, stay consistent
The best place to start is any exercise you can do safely. While it may seem counterintuitive, even gentle movement that helps keep joints lubricated and muscles working will lead to less pain in the long run in most cases.
For a traumatic injury or accident, it’s important to see a physician first to rule out the need for more intensive treatment, such as temporary rest or immobilization, cautioned Dr. Lilly.
Tips to move safely
Here are six ways to begin moving safely, even with joint or back pain:
- Go for a walk. Walking is one of the simplest and most accessible ways to start moving. Start with short distances and gradually increase duration over time. Walking helps improve strength and mobility with relatively low impact. Make sure you use supportive shoes.
- Get in the water. For people who feel that walking is too painful, aqua therapy or any kind of movement in water can be a great alternative. “Do whatever you can in the water, whether it’s a water aerobics class or just walking in a pool if it gets you moving that’s beneficial,” said Dr. Lilly.
- Try “open chain” exercises. Traditional gym moves, like squats and lunges, may be too uncomfortable for those challenged with knee and/or hip pain. Open chain exercises — where one arm or leg moves freely while targeting specific muscles with resistance — can be helpful, explained Dr. Lilly.
- Use a machine. Leg machines provide resistance without full weight-bearing, which can help strengthen muscles used in daily activities like walking or standing up from a chair. Start with light resistance and gradually increase as you gain strength so you can exercise more comfortably for longer periods of time, he added. “Working with machines as opposed to free weights also means less of chance of injury, especially for those newer to exercising,” said Dr. Lilly. “Studies show that resistance exercises help maintain lean muscle mass as we age and that is vital for overall health and wellness.”
- Try resistance bands. Resistance bands are a versatile, inexpensive way to build strength at home. They can target most major muscle groups, improve joint stability, and help you progress gradually. Bands are especially useful for people who don’t have access to a gym.
- Build your core. Many back problems are related to weak core muscles. “We all sit too much, we’re in our cars too much and most Americans will see a doctor at least once in their life for back pain,” said Dr. Lilly. Building a stronger core can be transformative in helping to mitigate back pain. Pilates and yoga are both known to help build core strength, but Dr. Lilly cautions that not every move is appropriate for everyone. Find experienced instructors and talk about restrictions or modifications to ensure safety, especially for those with back or spinal issues.
Focus on proper form and technique
Learning correct form is key to preventing injury and making your exercises effective. Seeing a physical therapist or a personal trainer with relevant experience is always ideal and the best way to develop a personalized exercise plan, focused on form and technique that you can repeat at home.
“Do a couple sessions, learn from a professional and make sure you are incorporating movements that are safe for you,” said Dr. Lilly.
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