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How to exercise through the pain the right way for weight loss

Lana Bandoim's picture

If you are trying to lose weight, then you already know exercise is a vital component. However, how do you continue to exercise consistently if you suffer from pain? The Institute of Medicine Report from the Committee on Advancing Pain Research reveals that 100 million people suffer from chronic pain in America. In addition, millions of other people are forced to deal with pain caused by trauma or injury. Despite the prevalence of pain, you can continue to exercise by following a safe regimen.


Evaluate your condition

If the pain is preventing you from being able to walk or stand, then it is crucial that you seek help from a doctor or other medical professional. Extreme pain can be an indication of a more serious issue. However, if the pain is tolerable or an annoyance, then you may want to consider the option of continuing to exercise. Dr. Perry Fine, from the American Pain Foundation, shares that exercise can help in some cases. It can reduce chronic pain, improve flexibility, increase mobility and improve mood.

Find the right medication

You may be able to continue exercising with the right medication. It is important to discuss treatment options with your doctor and find the correct drugs for your circumstances. You may be able to benefit from painkillers that can reduce the pain, so you can continue your weight loss plan. You should discuss the dosage with your doctor before you use the medication.

Modify your exercise routine

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You may want to modify your exercise routine, so the pain does not bother you, and you can focus on weight loss. A physical therapist, trainer or other professional can help you change your usual routine, so you can reduce the pain and prevent injuries. You want to try lower impact exercises and include multiple breaks. You may want to switch to walking or tai chi because they may be easier to do while you are in pain.

Change your mindset

Your mindset has a significant impact on your willingness to exercise and continue working on weight loss goals. If you can push through the pain without causing injury or trauma, then you may want to focus on this. You may want to create a board or other item that can be inspirational and motivating. Why do you want to lose weight, and how does exercise fit into this goal? You can fill your board with photos, ideas and other articles that encourage you to lose weight in a healthy way.

Coping strategies can vary, but experts agree that reducing your stress and anxiety is a crucial part. If you are worried and anxious, then your pain is more intense. Despite having to reduce your exercise routine or eliminate portions of it, you do not want to add additional stress by thinking your weight loss goals are unreachable. The pain may be temporary, and you may still be able to shed extra pounds.

Additionally, researchers have found that dwelling on the pain can make it worse. You can control your thoughts and focus on other things to distract your mind. By focusing on the negative, you are actually increasing activity in the brain related to the pain. Also, you want to manage your expectations and understand that pain can take time to be reduced.

Seek help

Whether you are suffering from chronic pain or acute pain after an injury, your workouts do not have to be eliminated in all cases. You should discuss your pain problems with a doctor and get clear recommendations about exercise. Medications, exercise changes and other modifications can help you return to the gym.