#exercise for chronic pain

[gabbagepatch]

Listen guys, you don't need to look nice to go outside. Your health is more important than appearances.

I just went on a walk in my pajamas, greasy hair in a shitty bun, acne, and a pair of new balance sneakers. Cars passed by and I said hi to everyone who passed. Did I feel self-conscious? Of course, but it was worth it.

Now I feel a lot better, because I didn't A. Overextend by forcing myself to shower/get dressed/put on concealer beforehand or B. Avoid doing anything because I felt like a mess.

Go outside and be however you are. It's not your job to look good to random strangers, you deserve to go outside.

[thedisablednaturalist]

Literally all the shit rich people have turned into luxuries are stuff many disabled people need (or would need to manage their pain but can't afford it)

Comfy ergonomic chairs

Indoor pool/hot tub (therapy bath)

Massages on the regular

Aides (rich people call them servants)

Yea even a cook who makes you special meals (perfect for people with special dietary needs and for those with severe allergies, as well as people who are in too much pain or are otherwise unable to cook)

Elevators in your house (even small ones just for groceries, my rich aunt has one in her beach house!)

Rich people don't buy these for fun I hope but custom powerchairs are obscenely expensive. It pisses me off when I see another person invent "the wheelchair of the future!" Which then is literally never fucking used because none of us can afford it (and insurance definitely won't pay)

Indoor gyms or even personal exercise equipment. Hard to go out to a gym somewhere else when you're disabled, especially if you are immunocompromised

Outdoor spaces to relax in. It's literally vital for your mental health to at least see the outdoors. I'd rather be bedridden in a sunroom (with retractable blinds) than a shitty apartment with one tiny window.

There's even freaking health retreats these people go to regularly. There's a fibromyalgia retreat in new york where they basically take care of all your needs while trying different treatments and seeing which ones help. Either it's heaven or making money off of scamming desperate people who are able to scrape the money together to go.

Private planes, which I honestly think shouldn't exist, but one that specifically catered to people with disabilities (spaces for wheelchairs/other mobility devices, accessible handicapped airplane bathroom, anxiety reducing tools, trained medical personnel and care team)

Also customized cars, except instead of making gas guzzling racecars to joyride in while everyone else is trying to get to work, cars with electric ramps, lifts, doors, cars customized for someone with limb differences. Those cars where you can roll your wheelchair right up to the wheel. Fuck even self driving cars once they are no longer deathtraps.

Skincare products that are safe for sensitive skin like eczema but also actually work

Nice-looking clothes customized to fit limb differences, access points, look good in wheelchairs, colostomy bags, etc. while also being comfortable and not fast fashion.

Dental care!!! What the fuck why is this shit so expensive!! I don't want my teeth to fall out!! (Disabled people usually need more dental care bc we have a harder time keeping up maintenance)

Rich people go and splurge on all of these even though they don't need them while calling disabled people selfish for begging their insurance for even one of these.

[poeticnotpretentious]

Oh my god I can’t believe I have to say this but:

DISABLED PEOPLE CAN HAVE GOOD DAYS!!

Just because I had one day when the pain wasn’t there for long enough for me to enjoy it doesn’t mean I am suddenly “cured from my issue” or that I don’t need accommodations anymore.

[fatal-blow]

by the way if standing or sitting up straight causes pain in ur back, try massaging the soft area beneath your solar plexus

be gentle though because sometimes it will be truly, profoundly painful to touch. just do your best to relax and breathe through it. i promise the relief will be immediate.

[valeria-sage]

Guys. I’m in love. These are some small, quick exercises for people who are bed-bound. It’s linked, but for anyone who doesn’t want to read it:

Hands, Shoulders, and Arms

Shrugging Shoulders

This exercise works best when it is done while sitting down. Shrug shoulders in a way that the shoulders reach the back of your head. It is best to repeat it 5 to 10 times a day.

Palm Stretching

To do this, open your palm and extend your fingers for a few seconds. Try to extend as much as you can until you feel a stretch. Now, touch your thumb with each finger individually. Repeat the same for both hands.

Arm Raises

A very simple exercise is to raise your left arm as high as you can above the head. After repeating it five times, repeat this five times with your right arm.

Now, raise your left arm again in front of you and then change your arm five times. These are called forward arm raises.

Now, for one of the best bed exercises for arms, raise your arm straight out to the side, this is called lateral arm raise. Do it one by one for each arm. If you have the strength, then do this for both arms at the same time.

Arm Crosses

For this, move your arms to the sides until you feel a minor stretch. Now, bring the arms closer to each other in a way that they pass each other in a cross.

Neck

Head Rotation

You can do this while sitting. You need to tilt your head to one side and then rotate it 360 degrees gradually. Repeat the exercise from one side and then repeat it in the reverse direction.

Head Turns

For this, you need to turn your head slowly from one extreme to another. Stretch your head in a way that you feel extreme tension on the side of the neck. Repeat this five times a day and increase the number of repetitions every few days.

Leg, Ankles, and Feet

Leg Rotation

To perform this, keep one of your legs still. Move the other leg to the outer side, a little away from the first leg. Bring it back again and repeat it for the same leg several times. Now, do the same for the other leg.

Ankle Rotation

For this one, extend your legs while sitting down or lying down. Now, raise your leg slightly above the surface. Rotate your ankles clockwise and anticlockwise. Do this at least five times each.

Toe Bends

While lying down, flex your toes when you point them. Stretch the toes outwards and then inwards, towards yourself.

Ankle Bends

Bend your toes in a way that they are pointing towards the ceiling and then backward.

Full Body

Hip Raises

To do this, you can lie down on your back and raise your lips slightly from the bed. You need to keep the hips in the air for a few seconds before you bring them down.

[feyres-divorce-lawyer]

if sjm really wanted rhys to be the most powerful but also wanted him to be the ultimate victim ever looking over his shoulder, she should’ve made large uses of his powers debilitating and even just containing it leaves him in constant pain. i’m talking head-splitting vomit inducing pain after he mists people, or passing out for several days when he wipes a lot of people’s memories. it would’ve been so interesting so see a character that’s objectively op but then their body cannot handle such power. plus, his supposed cunning would’ve been more believable because he wouldn’t be able to rely on his powers so much, he’d have to be a good diplomat because if things resolve to violence, broski’s fainting. plus plus, the whole change takes time thing would’ve been…. reasonable. (still wouldn’t take 500 years tho).

[9ofspades]

It’s disability pride month, and if you are disabled in the U.S. from Long Covid I want you to know that you’re not alone, and you’re valid in whatever you feel. Whether that’s sorrow at your new problems or rage at society for failing you, you are valid, and it is truly messed up that society is continuing to fail you.

[youngpeachenthusiast]

the fact that my flare ups are very tied to my mental health, ie as soon as i'm a bit too stressed i immediately lose my mobility, drives me insane.

can't walk cause too much stress, but not being able to walk causes me stress, which in turn causes me to not be able to walk, which makes me stressed, which makes me unable to walk, which makes me stressed, ..........

[opalsiren]

we as a society have got to stop prescribing exercise as a universal cure for chronic illness. yes exercise can be extremely beneficial for certain chronic conditions, especially under the guidance of a physical therapist or physiotherapist. how and ever acting like exercise will undoubtedly reduce the symptoms of every single chronic illness on the face of the planet just isn't it. exercise is even known to worsen the symptoms brought about by certain illnesses and disabilities, and can have detrimental effects if not approached with the utmost care. 'exercise can be beneficial for certain conditions' well yes. 'exercise will have a 100% positive impact on any and all chronic illness' no no nope and also no

[thedisablednaturalist]

I think when people think of mental illness and what helps, especially with things like anxiety and depression, the treatment involves pushing yourself. Pushing yourself to get out of bed, to exercise, to take a shower, to go out in public, to order your own food from the cashier, etc.

And because the mental health movement has grown so much, people think that's the default of ALL illnesses. That the only way someone will get better is if they push themselves. That practice makes perfect. That you'll become more comfortable or strong over time the more you do something.

But what people need to realize is, with physical disabilities and chronic illnesses, pushing yourself in most cases is DETRIMENTAL. Pushing yourself past your limits can lead to flare ups or further injury. That's why it's important to know your limits, how certain activities may affect your condition, and learn how to either adapt or get help to complete the activity in question.

Also, most of us are already pushing ourselves. Most of us don't have access to the help or equipment we need. Most of us live in places where we frequently encounter inaccessible obstacles. Most of us NEED to rest.

So please don't try to be our physical therapists or doctors. There are people specifically trained to help us navigate our own conditions and limitations. There are people trained to help us strengthen our body's resilience without causing flare-ups or injury. Do not tell us "it'll be good for you" or "you need the exercise" when we say something is too heavy or too far or when we say we need our mobility aid(s). Your friend with depression may need to be encouraged to get out of bed, but your friend with chronic illness definitely doesn't.

Respect our rest.

[primrosebitch]

Tbh it really is something to have grandmothers (one late 70s other late 80s) who are in better shape than you are, like I go see my grandma and we walk somewhere and i'll be panting before she's even slightly out of breath and it's not like she's in the best of conditions either, and then don't even get me started on my other grandma, she still does sports.

[goldkirk]

10 year old me had no idea that she���d be in this much pain on a regular basis but she also had no idea that she’d have things like self-trust and friends and Chappell Roan in the midst of it so it does even out

[worstwolvie]

logan and wade helping each other deal w their chronic pain <3

[chronicallyuniconic]

Exercise & Chronic Illness

I was given some basic exercises to "fix" a problem that exercise won't fix.

They are basic, simple stretching exercises. And I mean b a s i c. The type of things you can do from your bed.

I was doing yoga years before I was diagnosed, I am hypermobile & flexible. But, I agreed, to appease the medical gatekeepers.

By doing them, my physical symptoms are simply worse.

"it's just the exercises, it's normal to feel pain"

My pain is more in line with sporting injuries, it's definitely not 'normal.'

The old, active, healthy version of me, can remember.

My skeleton aches like tooth pain, gnawing, grinding, heavy weights attached to my bones. Lifting my bottled water feels like lifting 20kg.

Leaning forward to grab my medication feels like an elephant on my back, weighing me down, like the gravity in the room just went up.

Every joint is clicking at random, as well as "pops" in other places that feel like a hot knife being shoved in.

My skin is sensitive, brushing my hand over any part of it, feels like the roughest grain of sandpaper, scratching off the top layer. It feels raw, it burns. To look at though, it's just my arm.

The clothes on my back are too much & I resort to the softest blanket I have, to protect me.

It's taken me days to write because the pain has distracted my process. Writing lines at a time is all I can manage for the moment.

Once again, I am reminded that now I am worse than my baseline, I might not come out of this.

Once again I am reminded, that no, exercise is not the answer to my healing.

Once again, I am stuck here, agonising, just waiting for this to fizzle down, so I can return to the baseline I'm used to.

A shell of the person I was before.

[yrfemmehusband]

Advice needed- exercise and disability.

My cardiologist told me to exercise. I'm gonna do it, I'll be good and do everything my doctors say I should. For the millionth time.

But when I asked what type of exercise I should do, as it's really hard for me, he told me to "walk a mile and see how you feel, push yourself. That's what exercise is."

This was not helpful at all. I know what exercise is. I wanted to know specific low stress exercises. I got extremely sick after a leisurely art gallery stroll- as in struggling to walk from my car to apartment then heaving in the bathroom sick.

I also have no idea how to fit this into my work-home life. I am so exhausted from work, and so exhausted from chores, and errands, that I feel there's no room for anything else.

Does anyone have good exercises for those with extreme pain, fatigue, near constant presyncope and fibromyalgia? Literally all the exercises I do just make me feel worse and keel over for days from exhaustion and pain. If you are chronically ill or disabled and exercise, how do you fit it into your schedule, especially if you have a physical job?