Most people quit exercise when they’re in pain. That’s a huge mistake. Exercising can reduce pain and improve your life.

Now, you don’t have to do squats or run every day to stay in shape. There are simple yet effective exercises you can do without hurting yourself.

Just remember to consult with a doctor before you start doing these exercises.


Swimming is a low impact exercise which doesn’t put pressure on your joints. It will strengthen your muscles and help you stay flexible. Yes! Swimming helps loosen your muscles.

But you may want to avoid butterfly and breaststroke if you have neck or back pain. These two strokes force the back to arch which can worsen the pain.

Swim regularly to avoid the effects of quitting exercise.


Walking doesn’t get the credit it deserves. It can relieve stress, build stamina and give you lots of other benefits if done regularly.

Are you in so much pain that you can’t tie your shoes or drive comfortably? Well, walking can improve your ability to perform these tasks and do a lot more. Walking also increases endorphin production which reduces pain.

Walk for at least 30 minutes every day.

Tai chi

According to Harvard health, tai chi helps reduce chronic pain. This Chinese practice combines stretching, breath control, meditation and strength training.

In one study, researchers found that people with fibromyalgia experienced less pain after practicing tai chi twice a week for 12 weeks.

Practicing tai chi can also lower blood pressure, fight depression and improve heart health.

Light stretching

Stretching won’t just help you stay fit, it will reduce the pain. And the good thing is there are even stretches you can do at your desk.

Make sure you stretch every day to keep your muscles loose and flexible. Here are stretches that relieve pain and undo the effects of sitting.


Research shows that basic yoga postures can reduce pain and lower cortisol levels in women with fibromyalgia. In the study, the participants practiced yoga for 75 minutes, twice a week.

It would be wise for you to avoid hard poses which strain joints and the spine. Here are simple yoga poses that help reduce pain.

Simple bodyweight exercises

You should start doing simple bodyweight exercises if you suffer from arthritis. These exercises will increase muscle mass and strengthen the bones.

Start with low impact exercises like wall push ups, chair squats and arm circles. Realize that doing exercises that are too strenuous can worsen the pain.


Back to Top