Feeling more pain lately? Research shows exercise is your secret weapon to increasing your pain tolerance! #PainManagement #Exercise #ChronicPain
Explanation in video
Hey everyone, John here! Welcome back to the blog where we try to make sense of the latest news in health and, well, how to manage life’s assets – including our own well-being!
Today, we’re diving into something that affects all of us at some point: pain. But don’t worry, we’re not here to dwell on the ouchies. Instead, we’re looking at some really hopeful research about how we can actually get better at handling it. Sounds good, right?
Lila: Hi John! “Getting better at handling pain”… you mean like building up our pain tolerance? That sounds a bit like something only superheroes can do!
John: (Chuckles) Not at all, Lila! It’s actually more straightforward than you might think. And you’re right, we’re talking about pain tolerance. Let’s break it down for everyone.
So, What’s This “Pain Tolerance” Thing Anyway?
John: Okay, so “pain tolerance.” It sounds a bit technical, but the idea is simple. It’s basically the maximum amount of pain a person can handle before they say, “Okay, that’s too much!” It’s not about being “tough” or “weak” – it’s just different for everyone, like our height or hair color.
Think of it like a personal volume knob for pain signals in your body. For some people, that knob might be set to a lower volume, meaning they feel pain more intensely or sooner. For others, it might be set higher.
Lila: Ah, I get it! So, if my friend stubs their toe and barely flinches, but I stub mine and feel like crying, it’s not just me being dramatic? It could be our “pain volume knobs” are set differently?
John: Exactly, Lila! You’ve got it. And here’s the really exciting part, which is what today’s news is all about: that “volume knob” isn’t stuck in one place. We can actually influence it. We’re not just stuck with the pain tolerance we were born with.
The Big News: Exercise Might Be Your Secret Weapon Against Pain!
John: Alright, so hold onto your hats, because this is pretty cool. New research has shown that one of the best ways to turn up that pain tolerance “volume knob” – or, to put it another way, to build your resilience to pain – is something many of us already know is good for us: exercise!
Lila: Exercise? You mean like jogging or going to the gym? How can sweating it out help with pain, John?
John: Great question! Scientists recently did a study to figure this out. They published their findings in a science journal called PLOS ONE. Here’s the gist of what they did, in simple terms:
- They got a group of over 100 healthy adults to participate.
- They had these folks do some cycling. Some did a really intense workout, some did a more moderate one, and some didn’t exercise at all (they were the comparison group).
- Before and after the cycling session, the researchers measured everyone’s pain tolerance. They did this using a special device.
Lila: A special device? What kind of device measures pain?
John: Good point, Lila! They used something called a pressure algometer. That’s a fancy name for a tool that applies gradual pressure to a small area of the body, usually a muscle, like on the thigh in this study. The person then says when the pressure starts to feel painful. So, it’s a way to get a consistent measure of how much pressure someone can tolerate.
John: And guess what they found? The people who did the more intense exercise showed a bigger increase in their pain tolerance right after their workout! Even moderate exercise helped, but the more vigorous stuff had a stronger effect.
Lila: Wow! So, pushing yourself a bit during exercise could actually make you better at handling discomfort later on? That’s amazing! But… how does that work? Is it just distracting you?
The Science-y Bit Made Super Simple: Your Body’s Natural Pain Relief
John: It’s more than just distraction, Lila, though that can play a small part! The body has this incredible built-in system. When you exercise, especially with a bit of oomph, your body releases its own natural painkillers. Scientists have a term for this phenomenon: Exercise-Induced Hypoalgesia.
Lila: “Exer-size In-doosed Hypo-al-whatsit?” John, that sounds like a tongue-twister from a wizard’s spellbook!
John: (Laughs) It totally does! Let’s break it down. Exercise-Induced Hypoalgesia (we can call it EIH for short) simply means that your body becomes less sensitive to pain after you’ve been exercising. “Hypo” means less, and “algesia” relates to pain. So, less pain, thanks to exercise!
Lila: Okay, EIH. Got it. So what’s happening inside us to cause this EIH?
John: Well, a few things are going on.
- Endorphins: You’ve probably heard of these. They are chemicals produced by your body that act like natural mood boosters and pain relievers. Think of them as your body’s own version of morphine, but totally natural and good for you! Exercise, especially a good workout, gets those endorphins flowing.
- The Endocannabinoid System: This is another amazing system in your body. It helps regulate lots of things, including pain, mood, and inflammation. Exercise can also activate this system, contributing to that pain-relieving effect.
So, when you exercise, it’s like your body unleashes its own little army of pain-fighting superheroes! They go to work, making you feel less sensitive to discomfort for a while.
What If You’re Already Dealing with Long-Lasting Pain?
John: This is where the research gets particularly interesting and hopeful. Many people live with chronic pain – that’s pain that sticks around for a long time, often for months or even years. For these individuals, that natural EIH effect, the pain relief from exercise, sometimes doesn’t work as well. It’s like their body’s pain-fighting superheroes are a bit tired or aren’t responding to the call as quickly.
Lila: Oh, that sounds really tough. So, if EIH is weaker for them, does this mean exercise won’t help people with chronic pain in the same way?
John: That’s been a big question, Lila. But this new study suggests that even if the EIH response is a bit dampened in people with chronic pain conditions, exercise might still be beneficial for improving their pain tolerance. The key seems to be finding the right kind and the right amount of exercise – what researchers sometimes call the “right dose.”
For someone with chronic pain, it’s usually not about pushing through extreme pain to do a super intense workout. Instead, it’s often about gentle, consistent movement that feels manageable. The goal is to slowly encourage the body’s natural pain-relief systems to get back in action, not to overwhelm them.
Lila: So, it’s more about being kind to your body and finding movement that helps, rather than hurts more? Like a gentle nudge instead of a hard shove?
John: Exactly! You’ve hit the nail on the head. It’s about working with your body. And any improvement in pain tolerance, no matter how small, can make a big difference to someone’s quality of life when they’re dealing with ongoing pain.
More Ways to Build Your Pain Resilience (It’s Not Just About Exercise!)
John: While this study really highlights the power of exercise, it’s good to remember that there are other ways you can work on your pain tolerance too. Think of it as having a whole toolkit to help you feel more resilient!
Lila: Ooh, a toolkit! What else is in there, John?
John: Well, the original article and other research point to a few things. Here are some examples:
- Mindfulness and Meditation: These practices can help you change your relationship with pain, making it feel less overwhelming. It’s about training your attention.
- Cold Exposure: Things like taking a quick cold shower or even an ice bath (if you’re brave!) have been shown to impact pain perception. Brrr, but it might help!
- Deep Breathing Exercises: Simple, slow, deep breaths can calm your nervous system, which can, in turn, affect how you experience pain. And you can do this anywhere!
- Getting Enough Good Quality Sleep: When you’re sleep-deprived, you’re often much more sensitive to pain. So, prioritizing your Zzz’s is key.
- Social Support: Feeling connected to others and having people you can lean on can make a huge difference in how you cope with all sorts of challenges, including pain.
Lila: Wow, so it’s not just one magic bullet. It’s about looking after your whole self – mind and body.
John: Precisely! A holistic approach often works best.
Our Takeaways: What We Think!
John: For me, this research is another powerful reminder of just how amazing our bodies are. The idea that we can actively influence something like pain tolerance through an accessible tool like exercise is incredibly empowering. It’s not about becoming immune to pain – that’s not realistic – but about building resilience and perhaps reducing its impact on our lives. It definitely gives me another reason to stay active!
Lila: I have to say, John, as someone who’s still learning about all this, it’s pretty mind-blowing. I always just thought pain was something you had to endure. But knowing that moving my body, even in simple ways, or practicing things like deep breathing, can actually change how I *experience* pain is a game-changer. It makes exercise feel less like a chore and more like a way to build overall strength, inside and out. It’s really encouraging!
John: Well said, Lila! And that’s the best kind of news – the kind that empowers us to take small, positive steps for our health and well-being. So, the next time you’re lacing up your sneakers or just taking a few moments for some deep breaths, remember you’re doing more than you might think!
This article is based on the following original source, summarized from the author’s perspective:
Your Pain Tolerance Isn’t Static — Research Shows How To
Increase It