Exercise a Powerful Antidote to Stress & Related Conditions

Studies have shown that chronic pain increases the risk for depression by between 2.5 and 4.1 times. There is also an inexorable link between living with chronic pain, depression, and other stress-related conditions such as anxiety, as noted by Harvard academics, “Psychiatric disorders not only contribute to pain intensity but also to increased risk of disability.” Changes in mobility, not knowing how your pain will manifest itself on a given day and being unable to take part in professional or personal plans and outings can trigger feelings of sadness, fear, and worry. It is therefore vital to tackle stress actively, with a well-thought-out strategy. Doctors recommend treating pain-related anxiety and depression from a multi-faceted perspective; one that can include cognitive behavioral therapy, relaxation training, and, of course, one of the most powerful natural boosters of mental health: physical activity.

Movement is Life

A review of 34 studies comparing the effectiveness of various interventions for fibromyalgia in particular, found that regular aerobic exercise improved patients’ overall well-being and physical functioning, and might soothe pain as well. Other evidence shows that strength training, such as lifting weights and other effective resistance exercise might also improve mood, pain, and well-being. Other studies have shown that exercise can significantly lower stress and anxiety. In one University of Georgia study, it was found that anxiety caused by chronic illness can be reduced by 20% through regular exercise. Additional research has revealed that exercise is an effective treatment for depression, thus making it an excellent complementary therapy for everything from substance abuse to eating disorder recovery.

Staying Active to Quell Pain

Because the relationship between pain and depression/anxiety is cyclical, exercise catered to pain reduction, can also boost one’s mental health. Thus, one study published in the journal PAIN (the official publication of the International Association for the Study of Pain) found that older people with high levels of physical activity have pain modulation patterns that can lower their likelihood of developing chronic pain. The researchers noted that those who did frequent moderate or vigorous exercise had less pain responses to pain stimuli, while those who did at least some activity were better able to ‘block’ pain perceptions (in a process called pain modulation). The findings are particularly interesting for those battling arthritis, back pain, and fibromyalgia, since people who have greater responses to pain stimuli, or those who are unable to block pain, are more likely to have chronic pain issues.

Meditation and Mindfulness Activities for Stress

Although aerobic and strength exercises are important for those wishing to boost their mood and stay lithe and active, those facing stress-related issues should also consider holistic practices such as mindfulness meditation, yoga, and Tai Chi. Numerous studies have been carried out on these activities, with results showing that they bring about a significant drop in cortisol (stress hormone) levels. These activities focus on keeping the mind in the present moment. Difficult emotions and reactions to problems such as pain are honored yet kept distant enough so that they are not allowed to drive one into a negative state or downward spiral.

Living with chronic pain means that sometimes, it can be difficult to get out of bed, let alone face the thought of a grueling workout. However, on days when one is feeling more energetic and pain subsides, it is important to avail of the beneficial effects of exercise, to reduce stress and keep associated pain down. Aerobics, weights, and mindfulness-based routines are an ideal blend for optimal results.