Exercises to Relieve Chronic Pain

Rebounding, or jumping on a mini trampoline, helps ease the inflammation that causes chronic pain. “Inflammatory compounds are corralled and removed from the body through lymph, a clear fluid found between the body’s cells. When the lymph system is clogged, the fluid becomes stagnant, which causes pain,” explains chronic pain expert Russell Schierling, DC. “Rebounding gently but powerfully pumps fluid through the lymphatic system — and much more effectively than more common exercises such as walking or biking.” What’s more, Schierling says that rebounding also improves immune function to reduce the production of inflammatory compounds.

The proof: In one study, women who rebounded for 12 weeks experienced an 88 percent decrease in pain severity. “When done properly, there is absolutely no downside to rebounding,” cheers Schierling. To get the perks, try rebounding (if you’re concerned about stability, start with a trampoline that has an attached handrail or T-bar) for 10 minutes, three times a week.

(Photo Credit: Brigitte A. Caille)

Bicycles

This exercise moves lymph through the lower body and utilizes the core to flatten the belly.

To do: Sit on a trampoline, place your hands down behind you and lean back. Alternate extending your legs out in front of you, as if you’re pedaling a bicycle. Continue for 30 seconds.

(Photo Credit: Brigitte A. Caille)

Twists

This motion slims the waist while spurring the movement of lymphatic fluid.

To do: Keeping your shoulders facing front and your feet together, jump and twist at the waist. Your shoulders should remain facing front while your toes point toward each side. Continue for 30 seconds.

(Photo Credit: Brigitte A. Caille)

Sidesteps

These steps pump lymph fluid to ease pain-causing inflammation.

To do: Standing in the center of the trampoline (hold the handrail, if desired), take a small side step with the right foot. Bring the left foot to meet it. Repeat, starting with the left foot. Repeat for 30 seconds.