Top 5 Low-Impact Exercises

Relieving Pain Through Movement

If you're dealing with chronic pain, exercising is a great way to stay active and keep your joints lubricated — however, it's important not to overdo it. Here are some of the top low-impact exercises to help relieve pain:

1. Walking

One of the simplest and most effective low-impact exercises is walking. Start by walking around your neighborhood or park for 30 minutes daily, gradually increasing your time as you get used to it.

2. Swimming

Another excellent low-impact exercise is swimming. The water provides resistance that can help tone your muscles, and the buoyancy takes the pressure off your joints. Swimming laps is one of the best exercises to benefit your entire body.

3. Yoga

Yoga is a great way to stretch and strengthen your muscles and improve your balance and flexibility. There are many different types of yoga, so find one that suits your needs and abilities. Restorative yoga helps to relax the mind while stretching the body, while other forms of yoga focus on strengthening your core.

4. Tai Chi

Tai chi is a low-impact martial art that involves slow, flowing movements. It's great for improving balance and coordination and relieving stress. Tai chi is a great way to spend some additional time relaxing outdoors and taking in some sunshine.

5. Stationary Bike/Bike Riding

Riding a stationary bike is a great way to get some low-impact cardio. Start with 10 minutes daily and gradually increase your time as you get more comfortable. If you feel you're up to the challenge of a longer ride, you may also want to consider heading outdoors on a bike at a slow speed.

Partners in Your Pain Relief

These are just a few top low-impact exercises that can help relieve pain. Talk to your doctor or physical therapist to find out which is suitable for you. You should also ensure you are cleared to exercise — especially if you are recovering from surgery or undergoing pain management treatment.

For more health advice, visit our blog or ask your National Spine & Pain Centers-affiliated specialist at your next appointment.