3 Best Ways Chronic Pain Sufferers Can Lose Weight with Low Impact Fitness

If you are suffering from chronic pain then you probably find it difficult to exercise, and therefore lose weight. Chronic pain refers to body pains that last for a long period of time, usually more than six months. Joint pains, headaches, muscle pain, sinus pain and backaches are all examples of chronic pain. If you wish to lose weight and get in shape but you are not able to physically withstand high-intensity workouts then you might want to try these low-impact exercises to help you shed off pounds.

1. Walking

Walking is not only the most commonly known low-impact exercise, but it is also the easiest. Not only will it help you burn fat and calories, but it can also help you relieve stress. This is a great benefit since chronic pain can also take a toll on your emotional and mental health. If you wish to get the most weight loss benefits from this low-impact exercise then you’re going to have to upgrade your walking routine. For instance, you might want to try including your upper body in the exercise by pumping your arms while you walk. This will also boost your energy so you are able to cover more distance. If you wish to burn more calories while walking, you might also increase your workout intensity from time to time. You can do this by including an uphill path in your walking route or stopping every now and then to do some lunges or squats. Another way to lose more weight while walking is by increasing your pace.

2. Yoga

If you suffer from chronic pain then yoga is also a good workout routine that can help you lose the extra pounds and tone your body. Since yoga mostly involves slow and gentle moves, you can build flexibility and endurance without putting much strain on your joints and muscles. Aside from helping you achieve fitness, yoga also focuses on promoting relaxation and inner peace. If you’ve never tried yoga, then enrolling in a beginner’s class might be a good idea. You might also want to let your instructor know about your chronic pain so she can adjust the movements for you as necessary.

3. Swimming

Swimming is a refreshing low-impact exercise that can help you lose weight despite your chronic pain. If you’re a beginning swimmer, it’s important not to overdo this workout. Keep your swimming sessions below 20 minutes. Try to swim three to four times a week if you wish to lose weight. It’s also a good idea to keep track of your heart rate while you are swimming. This will allow you to avoid excessively stressing yourself. To get the most benefits out of swimming, make it a point to stretch your body well with each swimming stroke. Since you are in the water, you will be able to stretch without hurting your joints or muscles. Even as your strength and endurance improves, remember to take a break whenever you start feeling fatigued.



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  • Jamie

    Hello my name is Jamie (Male) and i was in several accidents that caused me to have chronic pain in my back and neck. I dont have a way to get around nor any money except for a food card that only alows me to buy from the store I believe. I was a chef and extreamly active. For the last 8 years I have pretty much been on my back in bed because there is only certian positions that relieve the pain even with meds. I went from 6 ft 135 lbs to 200 lbs and I dont eat much of anything. sometimes not for days. Some time i sleep for 3 or 4 days in a row sleeping. I have basicly lost most of any muscle I had and now it is just fat. Oh ya if you havent guessed chrinic fatigue is an issue. No pool to swim. Freezing and no where to walk safely. What can I do to loose fat and build muscle without causing the pain level to go way beyond what my medication can keep within the place where I dont end up in pain that is beyond what dosent make me loose my mind because it gets that bad. I have a problem with being constipated always. I have moved to just drinking my food ensure, yogert, boost, fresh fruit and vegetables because canned has basicly no nutrient value at all when I can buy fresh. From being in this situation I believe the cause of having a low testosterone level of 30 which a low would be 300 and I was perscribed a testosterone cream. I take muscle relaxer,pain med, anxiety med, depression med. I tried to work and I went to 120lbs in 3 weeks when It was just to much. I had a problem with my eye and they gave me steroids and changed my depression meds and i have never weighed over 145 yet it shot to 210 basicly over night. Now it stays around 200 but I know its not muscle like it use to be so it is all fat. I really could use some help ohh ya I drink alot of water probably 5 bottles a day min or gatoraid. I dislike cola or anything sweet and no caffene. I could really use some assistance or direction for my situation. I would be extreamly greatfull. My back slips out pretty easy then there isent even being able to move around at all totally stuck in bed in a fetal position to the left because that is the only position that is some what comfortable. Ive never been lazy but now I cant stant to look at my self in the mirror. the depression and anxiety also becomes peralyzing to the point that i get trapped in my room as well. I didint use to be this way till I got a dui in the accident just me in accident and became basiclly imprissioned in my familys home and I use to travel all over the country for work. Now I am something I dont recoginize inside and out.

  • Anonymous101

    Hey Jamie,
    I have some idea how you feel. I have an illness called Fibromyalgia, it causes me chronic fatigue that has me in tears some days. I also have depression, anxiety, epilepsy and irritable bowel syndrome. Not to mention bad sleep patterns.

    I too have no pool to swim in or anywhere to walk. I have considered yoga but I never like trying new things I must admit.
    I am overweight too, when I became sick a few years ago I went from a size 10 to a size 18. I nearly lost use of some of my muscles because I was not using them enough.

    What I found has helped me out is walking inside the house, I know that seems rather strange but for me it has so far helped me lose some weight and I am getting my muscle strength back, I find it less embarrassing than huffing and puffing down the road somewhere. I also know that I don’t have to walk back if I over do it.
    I also make a note to check the mail everyday and each time try to walk quicker than the day before.
    At first it was really hard, and I could barely breathe just getting to the mailbox. I had made bad habits of resting all the time because I was scared to do anything due to the pain. But once I started things have become easier over time and now I can do things I couldn’t before.

    As for the constipation, I have had experience as I have had it all my life. My natural pattern is once a week and then sometimes i get constipated on top of that and can be blocked for up to 2-3 weeks. It can be scary at times.
    My doctor has instructed to me that there is no long term affects of this kind of constipation, he recommended that I try not to stress too much and that I should work on making things easier for when it finally passes. So I drink plenty of water, eat plenty of fibre and take medication only when things get really bad (it’s not healthy to take it constantly). I have also worked hard to find triggers to what makes me constipated in the first place, my triggers are stress, apple juice, too much lactose and sometimes too much pasta. So yeh, certain foods and drinks set me off.

    Anyway it’s really hard to overcome chronic pain and illness. I can only have a rough idea of what you must be going through.
    I personally went through grief after getting sick, I missed everything I used to be able to do and used to cry myself to sleep because I was scared of what my life held for me since I had the drawbacks of being constantly in pain. It took me years to accept it and even now I get down because I want to do things I cannot anymore.
    But I have learnt a lot too after becoming unwell. I have more trust in myself now and I have learned that I know my body better than anyone else, as one of the drawbacks of chronic pain is I look well when I am not. People in the past have called me fake, lazy, attention-seeker and all sorts of nasty things. It used to get me down but now I know that they just don’t understand what I am going through and it no longer bothers me as much.

    Anyway just remember that this is only a small drawback in your life, it may take a while to learn how to deal with it but you will get there. Trust yourself and know your alright, you have a unique mind and are an important person, no matter how your are physically. There are other opportunities, it’s just a matter of discovering them!