How to keep moving without making your pain worse
Staying active is one of the most important things you can do for your health—especially when you’re dealing with pain. But when something hurts, it can be hard to know what’s safe, what to avoid, and how much activity is too much.
At Cedar Rapids Pain Associates, we remind our patients of a simple truth:
💙 Movement is medicine — as long as you’re doing the right kind.
This guide covers safe, low-impact exercises that support healing, reduce stiffness, and help you stay active without worsening pain.
✨ Why Staying Active Matters (Even When You’re Hurt)
Many people assume the safest approach is complete rest. While resting initially helps, too much rest can slow healing and increase stiffness.
Staying gently active helps:
- 🔄 Improve circulation
- 🦴 Reduce joint stiffness
- 💪 Maintain strength
- 🧠 Improve mood and energy
- ⚖️ Prevent compensation injuries
- ⏱️ Speed up recovery
🚶♂️ 1. Walking: The Safest Starting Point
Walking is one of the most joint-friendly activities you can do. It helps:
- Lubricate joints
- Reduce stiffness
- Boost circulation
- Strengthen supporting muscles
Start slow and increase your time gradually. If pain sharply increases, shorten your walk or adjust your pace.
🌊 2. Water-Based Exercise (Pool Therapy)
Water reduces pressure on your joints and allows you to move freely with less pain.
Great options include:
- Water walking
- Gentle swimming
- Pool noodle exercises
- Water aerobics
Perfect for spine, hip, foot, knee, or arthritis-related pain.
🚴♀️ 3. Stationary or Recumbent Biking
These are excellent for:
- Back pain
- Hip pain
- Knee pain
- Post-surgical stiffness
Begin with low resistance and short intervals.
🤸 4. Gentle Stretching & Mobility
When mobility improves, pain often decreases.
Try:
- 🐈 Cat–cow
- 🙇♂️ Child’s pose
- 🦵 Hamstring stretch
- 🦿 Hip flexor stretch
- 🔄 Thoracic rotations
- 👇 Chin tucks
Move slowly, breathe deeply, and avoid sharp pain.
🔒 5. Core Stabilization Work
A strong core offloads pressure from your spine.
Safe options include:
- Dead bugs
- Bird-dog
- Bridges
- Pelvic tilts
- Side-lying clamshells
- Modified planks
🏋️♂️ 6. Resistance Band Strengthening
Resistance bands allow gentle strengthening without heavy loads.
Try:
- Seated or standing rows
- Shoulder external rotation
- Glute bridges with band
- Lateral band walks
- Light leg extensions
🧘 7. Gentle Yoga or Tai Chi
These practices help with:
- Flexibility
- Balance
- Alignment
- Stress reduction
Choose beginner, gentle, or modified routines.
🟢 How to Know If an Exercise Is “Safe”
A movement is generally safe if:
✔ It feels like gentle effort
✔ Pain does not sharply increase
✔ You can breathe normally
✔ Pain does not worsen for >24 hours
Stop if you experience:
✘ Sudden sharp pain
✘ Numbness/tingling
✘ Worsening swelling
✘ Pain flare that lasts longer than a day
🧑⚕️ When to Seek Professional Guidance
If you’re unsure what’s safe—or if your pain is limiting your daily activity—our multidisciplinary team can help.
💼 What Cedar Rapids Pain Associates Offers
Our clinic provides a comprehensive approach to pain relief, including:
🩺 Medical Pain Management
- Epidural steroid injections
- Medial branch blocks
- Radiofrequency ablation
- Facet joint injections
- Sacroiliac joint injections
- Trigger point injections
- Large- and small-joint injections
- Spinal cord stimulation trials
- Selective nerve root blocks
🧘 Physical Therapy
- Personalized rehab plans
- Strength & mobility restoration
- Post-procedure recovery
- Core stabilization
- Manual therapy
🌀 Chiropractic Care
- Gentle adjustments
- Spinal alignment
- Mobility restoration
🧬 Regenerative & Advanced Therapies
- PRP injections
- Extracorporeal shockwave therapy
- MLS robotic laser therapy
- Spinal decompression therapy
- Supplement support
💙 Final Thoughts: Move Smart, Heal Strong
Even when you’re hurt, you don’t have to stop moving. With the right exercises and guidance, you can stay active, reduce pain, and support your recovery.
If you’re unsure where to begin, we’d love to help.
📞 (319) 294-0094
🌐 CRPainFree.com