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Pain & Gain In a world of hurt? Exercise could be the best form of pain relief 
Arthritis, chronic backaches and similar conditions don’t encourage exercise. When it’s painful to move, a comfortable bed or plush sofa seems very inviting. However, contrary to a person’s inclination, physical activity may be just what is needed. Being active works on the entire body – from the brain to the joints – to alleviate pain. People may wonder what the connection is between exercise and pain relief. Is it the hormones the body releases; the muscle that’s building, improved blood flow or simply the distraction from pain? It’s all the above, according to John Pagliano, sports podiatrist. When you exercise your body releases endorphins, which block the transmission of pain impulses to the brain, according to A. Lynn Millar, PhD, professor of physical therapy, Winston-Salem State University, N.C. The effect is similar to that of morphine with important differences. “It doesn’t lead to addiction, but it feels good and it’s free,” says Dr. Pagliano, Long Beach, Calif. Exercise also increases blood flow to the joints. The improved circulation may help healing in areas that are subject to pain. Exercise increases blood flow to the muscles and carries away waste products, such as lactic acid, according to Dr. Pagliano, fellow at the American College of Sports Medicine (ACSM). That increased blood flow helps people feel better, he says. Physical activity may also reduce other symptoms of chronic disease that can have an impact on a person’s pain level. “People who exercise have decreased inflammatory markers [substances in the body that suggest health risks],” Millar says. And, although you’re probably not trying out for the NFL anytime soon, you’ll want to exercise to maintain or build muscle. If muscles atrophy pain may increase, Millar says. Before starting, you may be concerned that you’ll exacerbate pain if you make the wrong moves. If you have pain with injuries or if you have signs and symptoms of a chronic disease, see a physician before starting any exercise program, say sports medicine professionals. You may also seek an expert’s advice for exercise for specific conditions. “If you have arthritis or heart disease, it may make you feel more comfortable knowing that someone who understands your limitations is offering exercise suggestions,” Miller says.
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
