Regular Exercise Could Increase Your Tolerance For Pain: Study Findings

Regular exercise provides several health advantages, such as enhanced strength, better weight management, and cardiovascular fitness. However, a recent study suggests that engaging in regular physical exercise may also improve our capacity to put up with discomfort.

This article explains how regular exercise could increase your pain tolerance. The article investigates the relationship between physical activity and pain tolerance, examining the underlying ideas and offering helpful advice on how to increase your pain tolerance through physical activity.

Research Overview

A new study found that exercising regularly may help you become more pain-tolerant.

The study, which was written up in Plos ONE, examined the self-reported levels of exercise and pain tolerance of 10,732 individuals in Norway. (Pain tolerance was evaluated by having participants rate their level of discomfort when their hands were immersed in ice water on a scale.) A period of eight years separated the two surveys that were conducted on the study's participants.

Researchers have made an interesting observation regarding the relationship between physical exercise and pain tolerance. According to their findings, individuals who reported engaging in higher levels of physical activity exhibited a greater capacity to endure pain.

Additionally, the researchers noticed that this pain tolerance seemed to improve over time, as participants who reported more frequent exercise throughout the study period displayed an even greater ability to withstand discomfort.

The relationship between exercise and pain tolerance has been studied before. Five minutes after performing a resistance training regimen, participants had a "significantly higher" pain threshold, according to older research that was published in the British Journal of Sports Medicine.

The most recent study just identified a correlation; it didn't investigate why those who exercise frequently appear to have a better pain tolerance. However, physicians claim that they too notice this in their patients:

 

• Dr. Mikhael: “Exercise can also gradually lessen chronic pain by boosting muscular strength and easing the strain on your joints and back.”

• Haijun Zhang, M.D: “Any regular muscular action will cause the brain to generate endorphins, one of the most effective internal painkillers.

• According to Simonds, habitual exercisers may have better pain tolerance and feel less physical discomfort.”

• Exercise has benefits, much like other medications, according to Dr. Vasudevan.

Understanding Pain Tolerance

Pain tolerance refers to an individual's capacity to endure pain or discomfort. It is influenced by various factors, including genetics, past experiences, and psychological elements.

Although pain tolerance varies among individuals, it is not a fixed trait and can be altered through lifestyle choices and habits.

Research-based treatment for chronic pain

The appropriate treatment for chronic pain varies depending on the individual and their specific pain condition. 

However, the Cleveland Clinic commonly employs the following medications for managing chronic pain:

• Anticonvulsants: These medications, designed to prevent seizures, are utilized for nerve pain.

• Tricyclic antidepressants: This class of antidepressants is often prescribed for chronic pain management.

• Corticosteroids: These medications may be used to alleviate pain and inflammation.

• Muscle relaxers: These drugs help relax muscles and relieve pain associated with muscle spasms.

• Nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen: These over-the-counter or prescription medications are effective in reducing pain and inflammation.

• Topical products: Pain-relieving topical products containing ingredients that provide soothing heat or cold are commonly employed.

• Opioids: Reserved for severe pain, opioids may be prescribed under strict medical supervision.

• Sedatives: These medications can assist with anxiety or insomnia related to chronic pain.

• Medical marijuana: In some cases, medical marijuana may be recommended as a treatment option for chronic pain.

Some other medical treatments also mentioned: 

• Epidural steroid injections: Anti-inflammatory drug injected near spinal nerves to treat chronic pain.

• TENS: Small electrical impulses delivered through skin patches.

• Nerve blocks: Anesthetic injection near the pain site to block the nerve.

Complementary therapies for chronic pain management, according to NCCIH

  

According to the National Center for Complementary and Integrative Health (NCCIH) those can include:

• Consciousness training

• Using music for interventions

• Spinal adjustment

• Yoga

•  Tai chi

•  Qigong

• Acupuncture

• Hypnosis

•  Massage

These results, in the opinion of the researchers, point to the potential use of exercise in the treatment of chronic pain. To validate these results and establish the best kind and volume of exercise for pain management, more study is required.

According to the research, regular exercise may help people become more tolerant of pain. Let's examine the connection between physical activity and pain tolerance.

Read More: Exercise Can Cut Women's Chances of Getting Parkinson's by 25 percent

The Advantages of Regular Exercise

Before delving into the relationship between exercise and pain tolerance, let's briefly explore the numerous benefits that regular physical activity provides:

• Improved cardiovascular health

• Strengthened muscles and bones

• Enhanced mood

• Reduced risk of chronic diseases

• Overall improvement in well-being

How Exercise Can Increase Pain Tolerance

One of the key mechanisms through which exercise influences pain tolerance is the release of endorphins.

Endorphins are neurotransmitters produced by the body during physical activity, known for their pain-relieving and mood-enhancing properties. When released, endorphins interact with receptors in the brain, reducing the perception of pain and promoting feelings of well-being.

Increased Cardiovascular Fitness

Regular aerobic activity like jogging, swimming, or cycling can improve cardiovascular health by improving blood flow and increasing the body's ability to absorb oxygen.

By lowering inflammation and accelerating the healing process, this improved blood flow can reduce pain and suffering.

Reduced Stress and Inflammation

Exercise has been shown to lessen stress and systemic inflammation, both of which can increase pain sensitivity.

Stress can heighten the sensation of discomfort while chronic inflammation can make pain more intense. Exercise can aid in enhancing pain tolerance by reducing inflammation and stress levels.

Exercises That Can Increase Pain Tolerance

Aerobic exercises

workouts that speed up your respiration and heart rate are referred to as aerobic or cardio workouts. Examples include jogging, dancing, swimming, and fast walking. Regularly performing these activities can increase endorphin release, hence enhancing pain tolerance, while also enhancing general physical fitness.

Exercise for muscle

workouts that increase muscular strength and endurance include bodyweight workouts or weightlifting. Your joints will be better supported if you have strong muscles, which will ease discomfort and improve mobility overall.

Strength training also increases endorphin production, which helps people tolerate pain better.

Yoga and flexibility exercises

Yoga and flexibility exercises focus on stretching and lengthening the muscles, improving flexibility and joint mobility. These activities can relieve muscle tension, reduce pain, and increase your body's range of motion.

Additionally, the mindfulness and relaxation techniques practiced in yoga can help manage pain perception.

Guidelines for Adding Exercise to Your Routine

Start softly and build up the intensity

Start carefully if you're new to fitness or haven't been active in a while to avoid getting hurt. As your level of fitness increases, start with low-impact exercises and progressively increase their intensity and length. This strategy lowers the possibility of overexertion while allowing your body to respond.

Find activities you enjoy

To make exercise a sustainable habit, choose activities that you genuinely enjoy. Whether it's dancing, hiking, playing a sport, or attending group fitness classes, finding activities that bring you joy will make it easier to stay motivated and committed to your exercise routine.

Listen to your body and rest when needed

While exercise is beneficial, it's essential to listen to your body and give it adequate rest when necessary. Pushing through pain or ignoring signals of fatigue can lead to injuries and setbacks. Incorporating rest days into your exercise schedule allows your body to recover and rejuvenate, ultimately improving your pain tolerance.

Conclusion

Incorporating regular exercise into your lifestyle not only promotes physical fitness but can also increase your pain tolerance. Through the release of endorphins, improved cardiovascular health, reduced inflammation, and stress reduction, exercise offers a multifaceted approach to managing pain. By choosing activities that you enjoy, listening to your body, and gradually increasing intensity, you can harness the power of exercise to boost your pain tolerance and enhance your overall quality of life.

FAQs

Can exercise eliminate pain?

Exercise alone may not eliminate pain, but it can substantially improve pain tolerance and reduce discomfort. It is crucial to seek personalized advice from a healthcare professional for effective pain management strategies. 

Can someone with chronic pain still exercise?

Exercise can frequently be helpful for those with chronic pain. However, it's essential to collaborate closely with a medical expert or a physical therapist to create an exercise program that is suited to your unique demands and condition.

Are there any exercises I should avoid if I have certain types of pain?

Certain exercises may exacerbate pain or be contraindicated for specific conditions. It's best to consult with a healthcare professional or a qualified fitness instructor who can guide exercises to avoid or modify based on your circumstances.

Can exercise help with pain management without medication?

Exercise can be an effective component of pain management, potentially reducing the need for medication or complementing other treatments. However, it's important to work with your healthcare provider to develop a comprehensive pain management plan that suits your specific needs.