Living with chronic pain can be challenging, affecting various aspects of your life and overall well-being. However, taking a proactive approach to managing chronic pain through personalised training can be transformative. With the guidance and expertise of a certified personal trainer and chiropractor, you can embark on a journey towards pain-free living. Not only that, you will also see improved physical function, reduced pain levels, and enhanced quality of life. In this blog post, we will explore how personal training can benefit individuals with chronic pain and provide valuable insights into incorporating exercise into your pain management routine.

Personalised exercise programmes to treat your aches and pain

When it comes to personal training, one of the key benefits is  personalised exercise program. Having a workout that is tailored to your specific needs and goals will ensure that your training is effective and efficient. Personal trainers take into account various factors such as your fitness level, health history, any existing injuries or conditions, and your preferences when designing a program that is unique to you.

Working with a chiropractor who is also a personal trainer gives you the best of both worlds. Not only will your training programme be tailored to your physical condition, they can also be tweaked so to emphasise on your recovery from chronic pain.

Since exercise is the first-line recommendation for many musculoskeletal conditions including back pain and neck pain, you can expect to see improvements in your pain with personal training.

Increase strength for stronger muscles and joints

who physical activity guideline, personal training singapore
150 minutes of aerobic exercise alone may not be good enough for you! The World Health Organisation (WHO) clearly recommends at least 2 days of “muscle strengthening activity”.

Chronic pain often leads to muscle weakness and loss of strength. A personal trainer can guide you through strength training exercises. By targeting specific muscle groups, you can restore strength and stability. Strengthening muscles around affected areas can provide better support, reduce pain, and improve overall function.

The WHO and Ministry of Health guidelines recommend that adults should aim for at least two days per week of muscle-strengthening activities. These activities can include various forms of resistance training such as lifting weights and using resistance bands. It’s important to note that muscle-strengthening exercises should target all major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. The exercises should be challenging enough to elicit a response from the muscles but should also be performed with proper technique to minimise the risk of injury.

Improve flexibility and mobility to reduce stiffness and inflammation

Chronic pain can significantly impact joint mobility and flexibility, which can, in turn, limit a person’s ability to carry out activities of daily living. When pain persists over a long period of time, muscles and connective tissues can become tight and stiff, resulting in reduced range of motion and flexibility in the affected areas.

Joints affected by chronic pain may experience inflammation, swelling, and muscle imbalances, further contributing to joint stiffness and restricted movement. As a result, simple tasks such as reaching, bending, lifting, or even walking can become challenging and painful.

Addressing joint mobility and flexibility is crucial in managing chronic pain and improving functional abilities. A personalised exercise program designed by a chiropractor can be beneficial in addressing joint mobility and flexibility issues related to chronic pain. They can tailor exercises to target specific areas of concern and gradually progress the intensity and difficulty of the exercises based on individual capabilities and pain levels.

Use exercise for pain relief

pain relief exercises

Regular exercise is known to release endorphins, which are natural chemicals in the body that act as pain relievers and mood enhancers. When you engage in personal training sessions for chronic pain, you create an opportunity to boost your endorphin levels and experience their pain-relieving effects. These endorphins can help alleviate discomfort and enhance your overall well-being.

Choosing a chiropractor who is also a personal trainer can offer additional benefits for individuals dealing with chronic pain. For example, advanced exercise techniques such as graded exposure can be included as part of your treatment.

Graded exposure involves gradually and systematically exposing individuals to activities or movements that are painful or uncomfortable. The goal is to desensitise the nervous system and retrain the brain’s response to pain. This allows individuals to engage in activities that were previously perceived as threatening or painful.

A chiropractor who is also a personal trainer can guide you through this process of graded exposure. They have a deep understanding of biomechanics, movement patterns, and exercise physiology. This allows them to design personalised exercise programs that target your specific areas of pain or limitation.

Incorporating graded exposure into your treatment plan can lead to significant improvements in pain management and functional abilities. By gradually increasing your tolerance to painful movements, you can regain confidence in your body’s capabilities and expand your range of activities.

Reduce reliance on pain medications

Regular exercise, when guided by a professional, can reduce the need for pain medications. By focusing on addressing underlying muscular imbalances, strengthening weak areas, and improving overall fitness, exercise can have a positive impact on pain management.

Engaging in targeted exercises designed to address specific imbalances and weaknesses can help improve overall body mechanics and alignment. This can alleviate stress on the joints and surrounding tissues, reducing pain and discomfort. Through progressive loading, a personal trainer can help you build a stronger and more resilient body. This makes you better equipped to handle the demands of daily activities without relying on pain medications.

De-medication should always be done in consultation with your healthcare provider. They can provide guidance and monitor your progress. Any changes in medication usage will also be done safely and effectively. Additionally, it is extremely crucial to work with your body during this period. Communicate with your personal trainer about any changes in symptoms will allow them to take better care of you.

Achieve better physical and mental well-being

Chronic pain can have a significant impact on both your physical and mental health. It can limit your ability to engage in daily activities. It also negatively affect your mood and emotions. This can sometimes lead to feelings of frustration and helplessness. A personal trainer can help you change that.

By showing up for training, you are making a commitment to helping yourself. As you progress through your sessions, you will learn new skills, unlock new personal bests, and learn new things about your body. This can give you a sense of empowerment and improve your mental well-being.

Working with an exercise professional, especially a chiropractor with clinical training, can take the guesswork out of your training. You no longer have to worry about choosing the wrong exercises or doing an exercise incorrectly. Your trainer will take care of that. Working with the right trainer can give you a peace of mind so you can focus on recovering.

Start working with your personal trainer today

jesse cai, chiropractor singapore, personal trainer
Not only is Jesse Cai a chiropractor. He also offers personal training to help chronic pain sufferers find freedom from pain. Prior to moving to Singapore, he was the head trainer for an Australian football club. His work experiences with professional athletes from Australia state to world championship levels give him an unmatched skill set to help you achieve your exercise goals.

When working with a new trainer, it’s crucial to communicate openly with your trainer. You should share about your pain levels, limitations, and any changes in your condition. A knowledgeable and experienced personal trainer will adapt the program accordingly to ensure a safe and effective training experience.

Always consult with your healthcare provider before starting any exercise program. If you have a pre-existing medical condition, your trainer can work with your doctor to co-manage your condition. For musculoskeletal injuries, your chiropractor will be able to assess and determine if you are a suitable candidate for exercise therapy.

Personal training can be a game-changer for individuals with chronic pain. Personal training offers a holistic approach to pain management and overall well-being. By working closely with a knowledgeable and empathetic personal trainer, you can discover the transformative power of exercise. You will build strength and resilience that will allow you to reclaim control over your life. Embrace the opportunity to embark on a personalised training journey, and unlock your full potential to thrive despite chronic pain.


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