MSU Extension Physical Activity

When living with pain from an injury, trauma, or medical condition, being physically active and managing daily tasks can pose challenges. Regaining mobility, strength and flexibility can help you engage more easily with daily tasks. Physical activity through physical therapy can be one way to help reduce and manage chronic pain. Physical therapy is a safe and effective choice to strengthen and improve a specific area of the body for long-term use, as well as minimize the need for pain management medications, such as prescription opioids.

When considering physical therapy, ask your healthcare provider or a community health agency for a licensed physical therapist recommendation and referral. A physical therapist identifies and provides specific help to treat the areas of your body experiencing pain or needing rehabilitation. Individual physical therapy sessions with a trained therapist assist with care and personalized exercises to diagnose, strengthen, and prevent further injury.

During the first visit, the therapist may discuss the number of sessions you need based on the evaluation. Together, you can identify manageable goals, develop a plan, and evaluate your progress. For many patients, the therapist may provide a variety of at-home exercises to work on between visits. To prepare for a visit with a physical therapist, review a list of tips and expectations from the American Physical Therapy Association that include:

• Make a list of questions for your physical therapist you have about your condition.
• Write down symptoms you have been having and how long you’ve been experiencing them. Prioritize the symptoms that bother you the most.
• Write down key information about your medical history including all medicines you take — prescription or over the counter, supplements — and stressful life events, accidents and injuries that may have contributed to your condition.
• Ask a family member or friend to go with you to the appointment to be a listening ear and take notes so that you can later remember what was discussed.
• If you wear glasses or use a hearing aid, take them with you. If you have a hard time seeing or hearing, let your physical therapist and clinic staff know so they can better support you.
• Take any lab, imaging or reports from other healthcare providers with you that might help the physical therapist to better understand your medical history or current condition.
• Bring a list of your doctors and other healthcare providers. Oftentimes your medical providers will work together so that you get the best possible treatment and care.
• Ask whether you should wear or bring a certain type of clothing for your first visit. You will want to wear comfortable clothing that has some stretch to it in case your physical therapist begins treatments or exercises during the first session.

In addition to physical therapy, being active and maintaining a healthy lifestyle will help you navigate chronic pain. Physical activity helps manage symptoms and prevent complications of chronic conditions such as diabetes, heart disease, lung disease and other health conditions. The Centers for Disease Control (CDC) recommends adults stay active for at least 150 minutes per week and include two days of muscle-strengthening activities. Older adults (65 years and older) should also include activities to enhance balance for preventing falls.

Keep on moving

To reach 150 minutes of activity, many adults may try exercising 30 minutes a day, five days a week. Talk with a healthcare provider to determine appropriate exercise activities and whether physical therapy can help manage your chronic pain condition. Create a plan to start slowly and gradually increase the time and intensity of your activity. Always check with your health care provider if you have any concerns with starting a physical activity program.

To learn additional strategies for managing chronic pain, such as planning and pacing activities and developing a plan for exercise, consider participating in Michigan State University Extension’s six-week online Chronic Pain Personal Action Towards Health (PATH) program. With support from peers also living with chronic pain, participants learn valuable self-management tools and skills, such as communication with healthcare providers and family, healthy eating and managing difficult emotions.

MSU Extension also offers a variety of programs to learn more about managing chronic pain and staying active:

• Tai Chi for Arthritis and Falls Prevention, can help you stay active and prevent further pain or injury.
• Social and emotional well-being programs, such as RELAX: Alternatives to Anger and Stress Less with Mindfulness, can help you navigate the mental health challenges that can arise with chronic pain.
• The Michigan Substance Use Prevention, Education, and Recovery (MiSUPER) initiative provides education on opioid use disorder issues in communities, treatment options, and support for those in recovery.
• Walk With Ease keeps you motivated to move by managing pain and stiffness of arthritis through walking, stretching and strengthening exercises.

To find the right program for you, visit the MSU Extension's virtual events calendar or contact your local Extension office.