As former collegiate athletes, we have experienced chronic pain ourselves. Now, as researchers, we study the psychological factors that may help people with chronic pain exercise daily.
Exercise Reduces Pain Intensity
Pain is considered to be chronic when it lasts beyond an expected time for tissue healing, usually three to six months or longer, and is not due to cancer.Chronic pain arises from various causes, such as an injury, an underlying chronic disease like arthritis, or a hypersensitive nervous system. The origin of the pain can also be unknown.
Overall, exercise helps people to better manage chronic pain and its impacts. For example, exercise reduces how intense pain feels. Exercise also reduces disability, fatigue, depression, and anxiety, all of which are commonly experienced by those living with pain. Those who exercise are better able to do physical tasks and have better overall fitness levels.
Acceptance of Pain Is Key
Early in our own research, we expected pain intensity to be the main barrier to participation in exercise. However, research shows this is typically not true.How people think about their pain seems to be much more important than the intensity of the pain.
Resiliency and Confidence
Recently, we also examined resiliency and how it related to whether or not people with chronic pain exercised.Another psychological factor important for exercise participation is the confidence to cope with pain and related barriers, like fatigue and stiffness.
Mindfulness as a Strategy
How can these psychological factors (pain acceptance, resiliency, confidence to cope) be improved among individuals living with chronic pain?Working with a registered psychologist who has expertise in acceptance and commitment therapy or resiliency is a good starting point.
Practicing mindfulness, or being present in the moment, may also be helpful. Many mindfulness apps are available for use on smartphones and tablets.
The “4 P’s” include the strategies of physical (e.g., acupuncture, ice, or heat), psychological (e.g., mindfulness, relaxation), pharmacological (e.g., non-steroidal anti-inflammatories), and prevention (e.g., activity pacing).
Other strategies can be identified via brainstorming with others who have chronic pain, as well as health care and exercise providers, and using online search engines. Once people try using strategies, and figure out which ones work, this builds their confidence and exercise levels.