Can exercise help reduce chronic pain?
Full reference: Aya Abd Elkhabir Ibrahim, Daniel F. McWilliams, Stephanie L. Smith, Wendy J. Chaplin, Mitra Salimian, Vasileios Georgopoulos, Afroditi Kouraki, David A. Walsh. Comparative effectiveness of various exercise interventions on central sensitisation indices: A systematic review and network meta-analysis. Annals of Physical Medicine and Rehabilitation, 2024, doi: 10.1016/j.rehab.2024.101894.
Chronic pain is a global health issue that affects millions of people, often continuing even when there is little or no tissue damage. This can happen because the central nervous system (brain and spinal cord), becomes more sensitive. This extra sensitivity is called `central sensitisation’, and it can make normal activities, like moving or touching, feel very painful.
To explore whether exercise might help reduce this pain sensitivity, we conducted a large review of scientific studies. We included 164 studies with over 6,000 participants. We compared different types of exercises to see how effective each was in reducing pain, including:
- Aerobic exercises (e.g., walking, cycling)
- Strengthening exercises (e.g., Bridge exercise)
- Stretching exercises (e.g. Shoulder stretch)
- Mind-body exercises (e.g., yoga, Pilates)
- Combinations of exercises (e.g., strengthening and stretching together)
What we found?
Our review showed that almost all types of exercise can help reduce pain sensitivity in people with chronic pain. However, certain combinations of exercises were more effective. For example, combining stretching and strengthening exercises seemed to work better than any single type of exercise alone. Other effective combinations included strengthening exercises with aerobic or stretching exercises.
How might exercise help?
Exercise may help reduce pain sensitivity by activating the body’s natural pain-control systems and making the brain less sensitive. However, it’s essential to choose the right type and amount of exercise.
Personalised exercise plans are important.
Our review does not recommend one specific exercise routine for everyone. The “best” exercise plan can vary depending on each person’s pain condition, health status, and goals.
Conclusion
This research highlights the benefits of combining stretching and strengthening exercises to reduce pain sensitivity. Personalised exercise plans might select specific exercises and carefully adjusting the amount and intensity to suit each individual’s needs.