The ideal exercises for acute pain are the ones that calm your nervous system and help ease pain and inflammation to restore movement and function. Here are a few examples to discuss with your doctor:
Gentle Walking
Walking stimulates the release of endorphins, which are the body’s natural pain-relieving chemicals. It also increases blood flow to the muscles and spine, delivering oxygen and nutrients that promote healing and reduce inflammation. The gentle movement helps you maintain muscle tone without putting significant stress on the joints.
Benefits “Walking is excellent for most types of acute pain, especially low back pain,” says Shustorovich. “It helps improve general mobility, reduces stiffness, and can alleviate pain from muscle spasms.”
Precautions “Start with short, slow walks on a flat, smooth surface to avoid jarring the joints,” says Shustorovich. If you have been inactive, begin with 10 to 15 minutes of walking and gradually increase the duration. “Pay attention to your posture, and stop if you experience sharp or increasing pain,” he adds.
Water-Based Exercise (Aquatic Therapy)
During aquatic therapy, the buoyancy of the water decreases the weight on your spine and joints, allowing for a greater range of motion with less pain. The resistance of the water helps gently strengthen muscles, and the warmth of a heated pool can help relax tense muscles and further ease pain.
Benefits “It’s ideal for individuals with joint pain like arthritis, significant back pain, or those for whom weight-bearing exercise is too painful,” says Shustorovich.
Precautions “It’s best to start in a shallow pool where you can stand comfortably,” says Shustorovich. “Begin with simple movements like walking forward and backward before progressing to other gentle exercises.” Avoid any movements that cause sharp pain, and if you’ve had surgery recently, make sure the incision is fully healed before entering a pool.
Cat-Cow Stretch
The Cat-Cow yoga pose gently takes the spine through rounding and arching. This motion helps improve the flexibility of the spine, massages the muscles along the back, and increases blood flow between the vertebrae. This can help reduce stiffness and alleviate pain caused by muscle tightness.
Benefits “This stretch is particularly effective for relieving stiffness and tension in the lower and mid back,” says Shustorovich.
Precautions “Move slowly and in coordination with your breath. Avoid pushing into any position that causes sharp or radiating pain,” says Shustorovich. The goal is gentle, fluid motion, not an extreme stretch.
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