Right after I was certified as a kettlebell instructor, one of my first and most enthusiastic clients was my Mom.  As excited as I was to share my knowledge with her, I was also a little concerned.  She was over 60, had been diagnosed with arthritis and fibromyalgia, and hadn't been doing regular exercise in many years.  But I figured if she was willing to try, then so was I!

We started very slowly, making sure that the approach was very gradual so that her body could get used to the idea without too much stress.  As a result of consistent hard work, her mobility has increased greatly, she is stronger than ever, and she has reduced the amount of pain medication she has to take by over half!

In the past couple of years I have been privileged to work with several other brave clients with conditions that can cause chronic pain, such as fibromyalgia, arthritis and Celiac Disease.  And when I say brave, I mean it!  It takes a lot of courage to be consistent in a training program when you are experiencing chronic pain.  When our bodies hurt, the last thing most of us want to do is move.  But this is a vicious cycle because pain can actually be made worse when your body isn't functioning well due to lack of activity.  Our bodies have an amazing ability to adapt to what we expose them to!  This is both a blessing and a curse because if we expose ourselves to regular physical activity, we will get better at physical activity; if we expose ourselves to lots of couch and TV time, well, you get the idea...

Here are some of the reasons exercise benefits those with chronic pain conditions (and actually everyone in general):

*Joint Health - I do joint mobility drills in my own practice and with all my clients.  Kettlebell training is an excellent way to get cardio and resistance training, and while the workouts can range from moderate to very intense, the impact to the joints is fairly low.  I also use the TRX suspension trainer and body weight exercises.  Other good low impact activities include swimming, yoga, cycling etc.  Activities that involve running and jumping are harder on the joints, and may be best to avoid for some people.

*Muscle Development - When your muscles are stronger, they are able to provide more support to your bones and joints.

*Bone Health - Weight training has been shown to have a positive affect on bone density.

*Weight Loss - Carrying extra weight around is very hard on the body. And if you have a chronic pain condition, being overweight definitely has the potential to make the pain worse.  Some people dealing with Celiac Disease experience weight gain when switching to a gluten free diet, as some gluten free foods (like breads) can be higher in calories than versions that contain gluten, and exercise can help regulate the caloric balance.

*Improved Mood - Exercise (aerobic in particular) has been shown to increase serotonin levels.  Serotonin is a neurotransmitter responsible for regulating mood, so higher serotonin levels can make you feel happier.  This positive effect of exercise is especially important for those with chronic pain, as they are also often struggling with anxiety and depression.

If your doctor has diagnosed you with a chronic pain condition, and has given you the go ahead to exercise, the best approach to a fitness routine is a gradual one.  I usually begin with basic posture/alignment and breathing work.  Then I work on any mobility and stability issues (using my Functional Movement training) before gradually increasing resistance and cardio training (usually kettlebells, TRX and bodyweight training).

Working with a fitness professional is highly recommended - especially if it has been a long period of time since you have been active.  Without help from a knowledgeable trainer you may find that you are either not challenging yourself enough to see a benefit, or setting yourself back by pushing too hard.  Working one on one or in small groups is ideal, but if you want to take a group exercise class be sure to find a time to talk to the teacher about your situation and make sure he/she is willing to work with you to modify exercises and intensities as needed.

The bottom line is, the better we move, the better we feel.  It might not be easy, but being brave is not for the faint of heart... Hey, wait a minute, exercise is great for your heart... so if you start to move better, you will probably start to feel braver as well ; )

Yours bravely,

Kati

Disclaimer - If you have any concerns or pre-existing conditions you should ALWAYS consult a medical professional before beginning a new fitness program.  Chronic pain as mentioned above is not the same as pain resulting from an injury, repetitive stress or from improper technique during exercise.  Pain is a signal that your body doesn't like something you are doing and that something is wrong.  This signal should not be ignored just because you are a tough guy and want to have a challenging workout.