5 Reasons to Embrace Exercise as Medicine

Our bodies are built for movement, yet modern life has us sitting far more often than we should.

While fitness trackers and smartwatches encourage us to stand and get more steps in, it still doesn’t seem to be enough to counteract the effects of a mostly sedentary lifestyle.

Physical inactivity has now become a major health issue, and the consequences are clear: less movement leads to more musculoskeletal ailments and a higher incidence of chronic pain.

The unfortunate reality is that most folks turn to medications for relief, despite multiple lines of research pointing to regular exercise being equally effective with far less risk of adverse events.

With that in mind, here are 5 reasons to ditch the pills – and embrace exercise instead – as a powerful form of medicine to manage musculoskeletal pain naturally.

1. Exercise Mediates Pain

The perception of pain involves numerous physiological and psychological signals that the brain must process and interpret. And although the inputs themselves may be similar, responses can vary quite drastically from person to person.

During exercise, our bodies secrete higher levels of hormones known as catecholamines (i.e., adrenaline, noradrenaline), leading to an increased tolerance toward pain signaling and a lower perception of pain intensity.

2. Exercise Lowers Inflammation

When we exercise, our bodies undergo acute physiological stress, which triggers a natural inflammatory response. During this time, protein molecules called cytokines are produced. These chemical messengers help to modulate the body’s inflammatory response – ultimately reducing the level of systemic inflammation associated with pain and numerous chronic health conditions.

3. Exercise Releases Endorphins

Have you ever wondered why a quick walk outside or strenuous workout suddenly elevates your mood? It’s not just your imagination. Exercise stimulates the release of endorphins – neurotransmitters produced by the brain to help alleviate pain and promote pleasure.

Endorphins are classified as endogenous opioids because they interact with the same pain-inhibiting receptors that medications like morphine target. But unlike prescription narcotics, endorphins are produced internally and don’t come with harmful side effects like addiction, drowsiness, or constipation.

By stimulating the release of endorphins, exercise grants you access to your body’s own supply of naturally occurring painkillers.

4. Exercise Boosts Your Mental Health

Regular exercise stimulates the production of various mood-enhancing chemicals, including the endorphins that we just mentioned, along with two neurotransmitters known as serotonin and norepinephrine.

Serotonin and norepinephrine are instrumental in alleviating symptoms of depression and anxiety, hence why they are implicated in nearly all antidepressant medications (i.e., SSRIs, SNRIs).

That said, when we engage in physical activity, it’s virtually impossible not to feel better. And since we know that pain is experienced primarily in the brain, anything that boosts our mental health is going to aid in turning down pain sensitivity and severity.

5. Exercise as a Prescription

We’ve just discussed the multitude of positive effects that exercise has on pain perception, inflammation, and mental health.

But what if you’re currently suffering from an injury? Is it still possible to use exercise as a pain reliever? The short answer is yes, but it needs to be carefully prescribed and considerate of the stress that mechanical loading will place on weakened or damaged tissues.

That said, we always recommend enlisting the help of an expert who truly understands the intricacies of pain neuroscience, tissue healing timeframes, and rehabilitation. Otherwise, you risk spinning your wheels in a cycle of frustration, struggling to find any lasting relief.

Ryan Lesik, D.C., CSCS

Movement Spine and Sport