Internaonal Pain Foundaon—7
iences has been bone pain, which is
one of the cons of Multiple Myeloma.
How do I move forward when
the pain can be stifling at times?
Exercise has actually helped limit
my pain by activating those weakened
muscles. Working through
exercise is like turning that old
warped basketball running out of
air, into that full bouncy basketball.
Though the mission of getting fit
feels unattainable… it’s not.
Managing Pain with
Exercise
Chronic pain can be a lot for many
to cope and it’s important in figuring
out what is it that you want to
accomplish, decide on, how do you
want to feel? Will it make sense to
do a variety of exercises or stick to
a single routine?
Let’s start this off in moderation
and increase the mission. Perhaps
you incorporate weight training and
walking in your routine, if you
have back pain try a slow paced
walk in modules to eventually
reach half a mile, 1mi, etc. If you
have pain in your elbows or arm,
try slow repetitions when working
the area of the arm to strengthen
these muscles. Manage your pain
with exercise by working muscles
that are major contributors to the
pain. In the case of joint pain, performing
careful lifts and slight
range of motion while you regain
strength is a step.
Positive Aspect of
Exercise While
Managing Pain
Here are some call outs why exercise
is a big deal and positive tool
in pain management:
Exercise can build strong
muscles
Exercise can increase
flexibility
Exercise can loosen tight
muscles
Stretching before exercise helps
in prepping the muscles
Exercise helps in improving
balance
Exercise can help in controlling
weight
Exercise can help in increasing
bone strength
Tools to Consider
The process of stepping into a gym
may be another challenge because
of various intimidating objects
around you. You may find those in
better fit then you are, or machine
apparatus that are confusing to handle.
Don’t worry about how you
look from how others look just focus
on what you’re in there to do.
As for handling machines, it’s okay
to ask staff for help, and sometimes
many other patrons step in to assist.
You may also find it helpful to take
part on personal trainer specials,
where you can work with a trainer
to provide you with the attention
you need to begin you exercise
quest.
Machines that allow for a full range
of motion may be helpful such as
the elliptical machines, that allow
movement to the upper and lower
body all while pulling in core muscles
to complete the movements of
the machine.
If there’s a an affordability issue
that doesn’t allow you to visit a
gym that’s fine too, as there are
many online services that will assist
you in doing the exercise from
the comfort of your own home.
Try using 1 pound weights for
hand rotation motions
Walking is an easy go to for
any and every one to achieve
Seated exercises that allows for
stability
This pain can be manageable with a
little extra movement exercise.
Yolanda Brunson Sarrabo CPT NASM is
the owner of a Chronic Fitness Personal
Training Boutique Service—When Life
Happens. about.me/madaboutmyeloma