Chronic pain is a common ailment among seniors. By some estimates, more than 8 out of 10 seniors experience at least one form of chronic pain.
Since chronic pain can restrict mobility, many seniors avoid physical activity to avoid exacerbating their condition. However, exercise is one of the best treatments for chronic pain.
Part of a personal trainer’s role in supporting seniors is to adapt fitness plans to minimize injury and promote healing. Since chronic pain is so prevalent in seniors, trainers must incorporate pain-relieving exercises into their older clients’ workouts.
Common Causes of Chronic Pain in Seniors
Chronic pain is not an illness per se but a side effect of a variety of conditions. Seniors have a higher risk of developing disorders and illnesses that result in chronic pain. Some conditions are age-related, while others are genetic or due to lifestyle factors. The most common causes of chronic pain in the elderly include:
Musculoskeletal conditions – These illnesses affect the bones, joints, and muscles. In older people, muscles, tendons, and ligaments become tighter and stiffer. The soft tissue that cushions the space between connecting bones also thins, which causes pain in the joints.
Many of these changes are caused by natural declines in collagen and other proteins. Musculoskeletal conditions can also arise from years of poor posture and working in unergonomic environments.
Neurological problems: Pain signals are transmitted through the nervous system and interpreted by the brain. If nerves become damaged, the brain may receive pain signals without an acute cause. Complications from diabetes, which affects over a third of seniors, can cause nerve damage.
Peripheral arterial disease: A cardiovascular disease, peripheral arterial disease occurs when the blood vessels become restricted or clogged. This slows blood circulation and can cause chronic pain in the lower body.
How Exercise Reduces Chronic Pain
Physical activity can promote several biological processes that function as natural pain relievers. For example, exercise can trigger endorphin release, which interrupts pain signals.
Exercise can also counter some of the symptoms that contribute to chronic pain. Endurance exercises like running can strengthen the heart and cardiovascular system. This can facilitate blood circulation and reduce pain symptoms from peripheral arterial disease.
5 Pain-Relieving Exercises
Many different types of activities are suitable for people with a limited range of motion or low endurance.
When creating an exercise plan for a senior with chronic pain, trainers must consider several factors, including the individual’s current fitness level, physical limitations, and interests.
All of the following exercises are recommended for people with chronic pain.
1. Swimming
Low-impact exercises like swimming do not place weight on the body’s joints. Despite being a low-impact activity, swimming can activate muscles and improve range of motion in joints. People with certain chronic pain conditions may benefit from swimming in heated water, as the higher temperature can loosen stiff muscles and increase mobility.
Trainers can easily adjust a swimming workout to meet their clients’ needs. For example, clients can improve their cardiovascular health by swimming timed laps, and clients who need to build muscle strength can walk in waist- to chest-deep water. Clients who can’t swim can use aids such as lifesavers or pool noodles to complete pool exercises.
2. Yoga
Yoga is a holistic activity that combines physical exercise with relaxation. Some yoga positions are designed to alleviate pain in specific muscle groups. Trainers can easily adapt positions for clients with mobility or flexibility restrictions.
Research has found that yoga is effective in treating chronic pain associated with migraines, arthritis, lower back pain, and fibromyalgia. Yoga is also beneficial for addressing the psycho-emotional symptoms of depression.
3. Strength Training
In many cases, chronic pain becomes a self-perpetuating problem. Many people limit their movement to avoid triggering pain. However, reducing mobility further erodes muscles and makes movement more painful.
Strength training can disrupt this cycle by building up core muscle groups and improving stability and mobility. Lifting weights can also help build a healthy level of pain tolerance, which is an important coping strategy for living with chronic pain.
Trainers must also advise their clients on how to properly recover between sessions to avoid injury. Trainers should also watch for signs that the client has reached their pain tolerance to keep up morale and engagement.
4. Aerobics
Activities that engage the cardiovascular system are collectively known as aerobics. Swimming is one form of aerobic activity, but there are also moderate and high-impact aerobic exercises.
Aerobic exercises like jogging or cycling challenge the lungs and cause the heart rate to rise. Some studies have concluded that aerobic activities reduce pain sensitivity, which can help people with chronic pain improve their quality of life.
5. Balance Exercises
Seniors with chronic pain are more prone to experience balance issues. These individuals may have reduced mobility and thus underdeveloped muscle groups. If the muscles cannot support the body properly, the risk of falls increases. Balance exercises help promote symmetrical muscle development and improve stability.
Effective balance exercises for clients with chronic pain include one-leg stands and lunges. Props like balance boards or resistance bands can add an extra challenge to a balance workout.