Discover 5 smart ways to stay mobile even when you’re in pain. From gentle exercises to simple daily habits, learn how to keep moving and manage discomfort.
Staying active while dealing with pain isn’t easy – but it’s often one of the best things you can do to support your recovery and overall wellbeing. According to the NHS,1 regular movement can help reduce the risk of long-term health conditions and maintain mobility, even for those managing chronic pain.
Whether you’re dealing with joint stiffness, inflammation or muscular aches, here are five practical, manageable ways to keep moving:
- Ease Pain with Small, Gentle Movements
According to the NHS, being active can help to reduce and prevent pain as well as improving your movement, increasing muscle strength and reducing stiffness2.
Swimming, walking, cycling, yoga or simple chair exercises are all great low intensity, low impact exercises you could try3.
- Harness Hot & Cold Therapy Wisely for Pain Relief
Applying warmth to tight or sore areas (like with a hot water bottle or microwavable heat pad) can improve blood flow to the area and is good for muscle pain or stiffness. Cold therapy helps to reduce inflammation and is good for acute injuries and pain4.
- Reduce Discomfort with Supportive Footwear
If pain affects your knees, hips or lower back, your shoes might be part of the problem.
Wearing good, supportive, properly fitting footwear is an essential part of caring for your feet. It can improve your balance and posture, as well as reduce the strain on other key joints5.
- Manage Pain with OTC Pain Relief
If you know certain activities often bring on pain, consider managing it as soon as you feel any pain, rather than waiting for it to get too bad. Over-the-counter pain relief may help you stay mobile and avoid flare-ups.
- Stay Active: Listen to Your Body Without Letting Pain Stop You
There’s a balance between rest and movement. While some days will be tougher than others, keeping some level of gentle activity in your day (even household chores or walking to the shops) can ease some of the pain directly by blocking pain signals to the brain6.
Keeping active is often better than complete rest. The benefits of exercise far outweigh any increase in pain6.
Start small, pace yourself, and don’t be afraid to seek support from your GP, pharmacist or physiotherapist.
References
- https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
- https://www.nhs.uk/conditions/arthritis/living-with/
- https://flarin.co.uk/keeping-active-with-joint-pain/
- https://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold
- https://versusarthritis.org/about-arthritis/managing-symptoms/footcare-and-footwear
- https://www.nhs.uk/live-well/pain/10-ways-to-ease-pain/
