#16 May Edition - All the Right Moves

The Hidden Opponent: Pain-Induced Inactivity

In my practice, I’ve observed a common thread among patients dealing with joint, back, or muscle pain: the inclination to avoid movement out of fear of exacerbating their condition. It’s an understandable response, but one that often leads to a cycle of increased stiffness, diminished strength, and prolonged discomfort.

A recent editorial in the British Journal of Sports Medicine sheds light on this issue, emphasizing that physical activity isn’t just safe for those with musculoskeletal pain—it’s essential. The article, titled “All the Right Moves: Physical Activity Promotion for People with Musculoskeletal Pain”, offers valuable insights into how movement can be a powerful ally in managing pain.

Understanding the Stakes

• Prevalence: Nearly 1 in 3 adults worldwide isn’t active enough.

• Impact: Musculoskeletal conditions are projected to affect 1 billion people globally by 2050.

• Consequences: Physical inactivity can worsen pain, increase healthcare costs, and decrease quality of life.

But here’s the encouraging part: engaging in physical activity—even in small amounts—can help manage pain, improve mood, reduce stress, and protect long-term health.

Strategies for Moving More with Less Pain

1. Regularly Discuss Physical Activity

Healthcare providers should routinely inquire about patients’ physical activity levels. Think of it as a “vital sign” for overall health. Regular conversations can lead to personalized advice that’s both safe and meaningful.

2. Emphasize Immediate Benefits

While the long-term advantages of physical activity are well-documented, highlighting immediate benefits—like temporary pain relief, mood enhancement, and stress reduction—can motivate patients to stay active.

3. Educate About Pain

It’s crucial to dispel misconceptions. For instance, experiencing some discomfort after starting a new activity is normal and indicates adaptation, not harm. Reassuring messages like “hurt doesn’t equal harm” can encourage continued movement.

4. Promote Light-Intensity Activities

Activities such as leisurely walking, gardening, or household chores are accessible and beneficial. The World Health Organization’s slogan, “Every Move Counts,” underscores the value of all forms of movement.

5. Reduce Sedentary Behavior

Prolonged sitting poses health risks. Encouraging patients to take short activity breaks—like standing up for a brief walk or doing a few squats—can make a significant difference.

6. Incorporate Resistance Training

Strength training, using body weight or resistance bands, can alleviate pain and enhance muscle function. It’s a safe and effective component of a comprehensive physical activity plan.

7. Support Behavioral Change

Changing habits is challenging. Providing resources like digital health interventions or community programs can offer structure, accountability, and motivation to support new, healthier routines.

Final Thoughts

If you’re dealing with musculoskeletal pain, remember: movement is medicine. Avoiding activity can lead to a decline in physical and mental well-being. Instead, embrace movement—start small, stay consistent, and seek guidance when needed.

Need assistance getting started? Book an appointment today. Together, we can develop a plan that aligns with your needs and goals.

Until next month, keep moving and stay well.

Konstantinos Ikonomou