5 Simple Ways to Incorporate More Movement into Your Day (Even with Chronic Pain)

Chronic pain can make even the simplest tasks feel overwhelming. But adding more movement into your day, in small and manageable ways, can help you feel better over time. If you're tired of feeling stiff and immobile, this post will guide you through 5 easy ways to incorporate more movement into your daily routine—even with chronic pain.

Instead of jumping straight out of bed, take 5-10 minutes to gently stretch. A few gentle stretches while you're lying down can help loosen stiff joints and muscles before you even set foot on the ground. Focus on stretches that lengthen your spine and release tension from common pain points like your hips and lower back.

Whether you’re folding laundry, cleaning the kitchen, or playing with your kids, look for ways to increase movement. Try standing on one leg while folding clothes to improve balance or adding squats while putting things away on lower shelves. These micro-movements will add up and increase your daily activity without extra time or effort.

Movement doesn’t have to be a formal workout. N.E.A.T. refers to all the calories you burn through daily tasks like walking around the house, standing instead of sitting, and even fidgeting! One easy way to increase your N.E.A.T. is to set a timer and get up to walk for a few minutes every hour. It’s a simple way to get your body moving without committing to a full exercise session.

If you sit for long periods, whether at work or home, your body will stiffen up, which can make chronic pain worse. Set reminders to stand up, stretch, or take a quick walk around the room every 30-60 minutes. These small breaks are essential for improving circulation and relieving pressure on your joints.

Low-impact movements like walking, swimming, or yoga can be incredibly beneficial for reducing chronic pain. Start slow and listen to your body, doing what feels right. If you need extra guidance, consider joining a program that focuses on gentle, joint-friendly movements.

Incorporating more movement into your day doesn’t have to mean hitting the gym or doing intense workouts. By adding small, manageable actions throughout your routine, you can reduce chronic pain and feel more energized over time. Want to learn how to feel better and move better in just five days?

Join my Feel Better, Move Better: 5-Day Movement Challenge starting October 27th. It's free, easy to follow, and designed specifically for moms with chronic pain who want to keep up with their kids. Click here to sign up and start your journey to a pain-free life today!