I’m no stranger to pain, as I’ve dealt with the autoimmune bone condition called ankylosing spondylitis for over a decade now. Without looking at any of the science on the matter, I can personally attest to the benefits of exercise for helping to lower pain. Researchers have found that exercise yields specific benefits in decreasing the severity of chronic pain.
In a large study of 37,143 participants, many had pain conditions like rheumatoid arthritis, fibromyalgia, low back pain, and spinal cord injury. The exercise interventions used included aerobic activity, strength training, flexibility, range of motion, yoga, Pilates, tai chi, and core and balance training programs. Many of the participants also reported improved physical and psychological function and quality of life.
Pain tolerance
Most of us think of pain tolerance as something that doesn’t really change, and that some people simply tolerate pain better than others. Some research shows this isn’t the case, and that pain tolerance can change over time. Pain tolerance refers to the maximum amount of pain you can take before you find it unbearable and take action to find relief.
When my hip collapsed with AVN (avascular necrosis) due to a car accident where someone ran a red light, my bone disease activated, and my pelvic cartilage tore, along with my hip area filling with fluid. Dealing with such immense pain for so many months certainly increased my pain tolerance. In an interesting study, researchers in Norway investigated how physical activity impacts pain tolerance. These days, I definitely feel like staying committed to my workouts, including the more gentle ones, helps me better deal with any pain flares that come up. Let’s check out the research on physical activity and pain tolerance.
The study
In a study published in the journal PLoS ONE, 10,000 adults self-reported their activity levels. The researchers measured participants’ pain tolerance by instructing them to submerge a hand in freezing ice water and rate their pain on a scale. Researchers measured pain tolerance twice over an eight-year time span. One limitation of the study is the fact that the physical activity level was self-reported rather than being objectively measured by the study authors.
The results
The results revealed the following:
- Participants who reported living a more active lifestyle and getting more activity ranked the pain lower on the icy water test, indicating a better / higher pain tolerance. Some findings reported a diminishing positive association over time, perhaps in part due to aging.
- Most of the people who exercised more often were able to keep their hands submerged in the icy water for around 20 seconds longer than those in the sedentary group, who didn’t get much exercise.
Concluding thoughts
What’s fascinating to me about this study is the dose-response trend. The more participants exercised, the better their resilience and tolerance to the pain of the icy water submersion. Those who increased their activity level over the course of the eight years also had increased pain tolerance over time. I think it’s time to get my butt moving.
