Muscle pains, backaches, and sore shoulders happen to almost everyone at some point in their lives. In the past, doctors usually told us to rest, take some muscle relaxants, and wait for the pain to go away. But new research shows that doing simple exercises can actually help reduce pain more effectively than just taking pills.
According to a special report from Harvard Health, people who started doing muscle strengthening exercises and stretches after injuries, even serious ones like whiplash, recovered faster and were less likely to develop chronic pain compared to those who only relied on medication.
As we learn more about how important exercise is for staying healthy, doctors are now more likely to suggest physical therapy instead of painkillers. But before you start a new exercise routine, it’s important to talk to your doctor. Once you get their approval, consider working with a coach or trainer to make sure you’re doing the exercises correctly and safely.
Swimming and gentle stretching exercises are particularly helpful for easing common aches and pains. Here’s how:
**Swimming and Stretching for Back Pain**
One of the best ways to work out your muscles and your whole body is by swimming. A Japanese study of 35 people with lower back pain showed impressive results with aquatic exercise therapy. After being treated by their doctors, participants started training in the water. They worked on their abdominals, legs, glutes, as well as back, hamstring, and calf muscles. Some exercised once a week, others two times a week, and the rest three or more times weekly. Amazingly, 90 percent of those who worked out in the water at least twice a week saw improvement after six months.
Most back pain, unless it’s from a serious injury, will go away as you return to your normal activities. Adding regular exercise to your routine can help prevent further problems and strengthen your back muscles.
**Stretches for Back Pain**
– **Knees to chest:** Lie on your back, bring one knee up, and gently pull it into your chest. Hold for five seconds and repeat five times on each side.
– **Backstretch:** Lie flat on your back with your hands above your head. Bend your knees and slowly roll them to one side, keeping your feet on the floor. Hold for ten seconds and do this three times on each side.
– **Pelvic tilt:** Lie flat with your knees bent. Tighten your stomach muscles and press the small of your back into the floor. Hold for five seconds and repeat five times.
– **One-leg stand:** Stand tall, bend the right leg behind you, and hold the ankle with your right hand. Use a wall or chair to steady yourself. Repeat three times on each side.
– **Lunges:** Kneel on one knee with the other knee bent at 90 degrees. Face forward and lift your back knee in gentle lunges. Repeat three times on each side.
**Resistance Bands for Shoulder Pain**
As we get older, shoulder pain becomes more common, often because of a weak rotator cuff—the muscle group that stabilizes the shoulder joint. Whether your pain is from an old sports injury or repetitive tasks at work, simple resistance-band exercises can help. Hold an anchored band and rotate your raised arms away from your body in a rowing motion. You don’t need high resistance; the goal is to strengthen the rotator cuff, build endurance, and increase stability in your shoulders.
Many retirement homes have fitness centers and pools. If you can, recruit a friend and take advantage of these facilities. With advice from your doctor or physical therapist, you can gradually build your strength and potentially avoid the need for painkillers by opting for exercise instead.