Physical activity reduces the risk of lower back pain by 40 percent and the risk of arthritis in the hips and knees by 50 percent.
Pain, although avoided and feared, is a very common experience. We often experience it after overexertion: a move, a day of playing and running with the kids, or returning to the gym after vacation are all situations that can cause pain for days. This leads us to believe that engaging in intense physical activity increases the risk of injury. But for people who suffer from chronic pain (that is, pain that lasts more than 12 weeks), exercise is not the problem, but the solution.
The evidence
Exercise is well known for its many health benefits, such as reducing the risk of developing cardiovascular disease, cancer, and diabetes. However, what many may not realize is that it’s also a powerful tool for preventing and treating chronic pain.
Specifically, studies show that regular physical activity can reduce the likelihood of developing lower back pain by 40 percent and reduce the risk of developing arthritis, especially in the hips and knees, by 50 percent.
In summary, people between the ages of 20 and 64 who engage in moderate physical activity at least three times a week are 10 to 12 percent less likely to suffer from chronic pain.
How to adopt an active lifestyle
Putting it into practice, the World Health Organization (WHO) recommends doing at least 150 minutes of moderate physical activity per week, which is approximately equivalent to the famous 10,000 steps a day.
However, it’s worth remembering that moving a little, even a little, is always better than doing nothing. Some practical tips for staying active include taking the stairs instead of the elevator, choosing to walk or cycle instead of driving or taking public transport, and setting reminders to move every hour if you work while sitting.
And as many readers will have personally experienced, one of the biggest challenges in adopting an active lifestyle is consistency. Therefore, the EFIC also offers some recommendations for staying motivated:
- Set reasonable goals and adjust them as we progress
- Keep a physical activity diary to record your progress
- Join a physical activity group, either in person or virtually.
In any case, it’s always a good idea to consult a professional to plan, monitor, and evaluate the process: physiotherapists are experts in treating illnesses and pain problems through exercise and movement.
And in the face of a lack of time or resources, telephysiotherapy is also being implemented in many treatment centers and programs. Although it’s not a solution for everyone, this remote treatment modality is already available in many places and has shown very interesting results.
Ultimately, the goal is to adapt the recommendations EFIC discusses in On the Move to our needs: all of us united to prevent and reduce chronic pain.
Guillermo Ceniza Bordallo, Postdoctoral Researcher at the Faculty of Nursing, Physiotherapy and Podiatry, Complutense University of Madrid, Complutense University of Madrid