• What is it?
• How to use it
• Other uses
• Side effects
• FAQs
• Takeaway

You may think that when you get a bruise there’s nothing to do but wait for it to heal.

So you may be surprised to learn that a common herb can help bring those purples and greens back to their natural shade, and even reduce pain and inflammation in the process.

Available research suggests that arnica can help reduce bruising. You can apply arnica to your skin in the form of gels or lotions. It’s also sometimes taken in a homeopathic dose by mouth.

What is arnica?

The scientific name for arnica is Arnica montana. It’s also known as:

• Mountain tobacco
• Leopard’s bane
• Wolf’s bane
• Mountain arnica

The flower of the arnica plant has been used for hundreds of years for its apparent benefits. Traditionally, it’s been used to reduce:

• pain
• swelling
• bruising

Arnica for pain

Arnica is often used for pain management, but research on its effectiveness is mixed.

A 2016 review of studiesTrusted Source found that arnica was effective at easing pain after surgery compared with a placebo. It concluded that homeopathic arnica could be a viable alternative to nonsteroidal anti-inflammatory drugs (NSAIDs), depending on the condition being treated.

A 2021 reviewTrusted Source indicated arnica in gel/cream or extract form might aid in chronic pain management.

However, one 2010 double-blind study looked at the effects of arnica on muscle pain in 53 subjects. It found that, when compared with a placebo, arnica lotion actually increased leg pain 24 hours after atypical muscle use.

Arnica for bruising and swelling

Another 2021 reviewTrusted Source indicated that homeopathic arnica had a small effect in mitigating excessive hematoma or bruises after surgeries compared with a placebo.

A 2020 systemic reviewTrusted Source of 29 articles suggested that arnica might reduce ecchymosis (discoloration of the skin usually caused by bruising) if used after rhinoplasty and facelifts or facial procedures.

A 2017 analysisTrusted Source of 11 trials of more than 600 patients from the same year suggested that arnica, combined with cold compression and tape, could lower eyelid bruising and swelling after rhinoplasties.

Still, a 2021 reportTrusted Source by the American Academy of Ophthalmology (AAO) did not support the use of arnica to reduce ecchymosis following oculofacial surgeries.

More research is needed to confirm the effectiveness of arnica for pain, bruising, and swelling, as well as appropriate doses.

How to use arnica

Arnica comes in the following forms:

• gel
• lotion
• pain patches
• tissue salts
• pills
• teas

You can find many arnica products online, but experts say you’ll want to speak with a healthcare professional about reputable brands.

Jennifer Gordon, MD, a board-certified dermatologist with Westlake Dermatology in Austin, suggests applying gels and lotions to the affected area three to four times per day or as directed by your healthcare professional.

Alexander Zuriarrain, MD, FACS, a quadruple board-certified plastic surgeon with Zuri Plastic Surgery, recommends avoiding your eyes, since arnica lotions can cause burning in that area.

Gordon says patches should be applied near the site of the pain as directed. Zuriarrain notes people can typically use patches twice daily. Usage instructions will be on the box.

People using tissue salts will want to dissolve the recommended amount into the bath to soak and then hop in the tub, Gordon says. Again, you’ll find the recommended amount on the box and can consult with a healthcare professional first about dosage.

Gordon recommends speaking with your doctor and pharmacist about reputable brands and dosages, particularly for oral arnica products like tablets and teas.

Once a product has been approved by your doctor and pharmacist, carefully follow the directions on the label for dosing and brewing teas.

Arnica is listed as a poisonous plant by the Food & Drug Administration (FDA) and is considered unsafe for oral ingestion. However, homeopathic remedies are extremely diluted, and most studies on homeopathic arnica have found it safe for use.

The FDA hasn’t approved any homeopathy remediesTrusted Source, including arnica, and hasn’t evaluated any arnica remedy for effectiveness or safety. Always talk with your doctor before you start any complementary treatments, including homeopathic arnica.

Are there any side effects of using arnica?

As mentioned, arnica is considered unsafe for ingestion by the FDA. Consuming arnica can lead to:

• diarrhea
• vomiting
• nausea
• internal bleeding

It’s possible to overdose even on homeopathic arnica.

A 2013 studyTrusted Source documents the case of an individual who overdosed on homeopathic arnica and experienced vomiting and a temporary loss of vision.

According to the Memorial Sloane Kettering Cancer Center, you should avoid ingesting arnica if you’re pregnant or breastfeeding, as it can harm the baby. In one case, a person drank arnica tea, and her 9-month-old nursing baby became lethargic 48 hours later. The baby was treated and his symptoms eventually disappeared.

You also shouldn’t ingest arnica if you’re on warfarin (Coumadin) or any blood-thinning medication. Research from 2000Trusted Source indicated that alternative therapies, including arnica, could interact with warfarin.

Topical use of arnica can lead to contact dermatitis in some people, so do a patch test before applying arnica lotion to a large area of the skin. If you’re allergic to sunflowers or marigold, it’s likely that you’re also allergic to arnica.

Don’t ingest arnica if you’re pregnant, breastfeeding or chestfeeding, or taking blood-thinning medication. Don’t apply arnica to sensitive skin or open wounds. Always do a patch test before applying arnica lotion to the skin.

Frequently asked questions

Want to learn more? Get the FAQs below.

Does arnica interact with medications?

A study from 2000Trusted Source confirmed that, when ingested, arnica could interact with blood-thinning medications, such as warfarin. This is because arnica could make anticoagulants (blood thinners) more effective.

How much arnica should I take for bruising?

There isn’t an evidence-based consensus on how much arnica to take for bruising.

It “depends on which product and how it’s dosed,” Gordon says. “The bottle will tell you how and how much to use. If you know you have surgery coming, we often recommend starting 2 weeks prior to the surgery.”

Is arnica for bruising or swelling?

More research is needed to definitively say arnica is effective at treating bruising or swelling. Data is currently mixed.

One 2021 reviewTrusted Source indicated arnica was slightly more effective at reducing bruises than a placebo, and an analysis suggested it could lessen eyelid bruising post-rhinoplasty if combined with cold compresses.

But the AAOTrusted Source doesn’t endorse using arnica to lower ecchymosis after oculofacial surgeries.

How do you get rid of a bruise in 24 hours?

Zuriarrain says it’s important to manage expectations when trying to get rid of a bruise.

“It is not logical that a bruise will resolve within 24 hours,” he says. “It takes the body a longer time frame to heal from a bruise, as it’s a collection of blood vessels that burst and need to be dissolved by the body’s cells.”

Zuriarrain says people may see faster improvement in the bruise quality by using a combination of arnica and massage therapy.

The bottom line

According to research, arnica might be able to reduce bruising and swelling when applied topically or taken as a homeopathic treatment in pill form.

Arnica may also have a range of other useful medical benefits. Check with your doctor before using any type of arnica if you have any concerns.

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• Experts say doctors diagnose and treat Black Americans differently for pain management.
• They say this is partly because of the mistaken belief of some medical professionals that Black people feel pain differently than white people.
• Experts are encouraging the medical profession to make changes to avoid this and other systemic discriminatory practices.

“He made me feel like I was a drug addict and he knew I was a physician and I don’t take narcotics.”

Dr. Susan Moore said that and much more in a video she recorded from her hospital bed last December, then posted to Facebook.

The 53-year-old Black physician was being treated for COVID-19 at Indiana University Health North Hospital (IU Health).

In her video, Moore said that the white doctor treating her was dismissive of her request to continue the remdesivir antiviral treatment she had started.

She said he wouldn’t give her anything for pain until she pushed to get a CT scan that showed her condition was worsening.

Moore called her treatment racist.

“You have to show proof that you have something wrong with you in order for you to get the medicine. I put forth and I maintain that if I was white, I wouldn’t have to go through that,” she said.

Two weeks later, Moore died from COVID-19 complications.

Her video went viral and has reignited a call to end discrimination for Black people seeking healthcare.

“She was not just any patient saying they’re being racist, she was a doctor and she knew how she should be treated. That’s why her voice was so powerful,” said Dr. Camara Phyllis Jones, MPH, an adjunct professor at the Morehouse School of Medicine in Atlanta.

In a statement to Healthline, IU Health officials said an external review is being conducted by “six leading national and local healthcare and diversity experts with a demonstrated track record of patient advocacy and expertise on systemic racism, cultural competency, diversity and inclusion.”

Racial bias in medical care

Jones said there’s a history of doctors assuming Black patients are drug seeking.

“That includes those who have sickle cell and go to the hospital in pain and in a crisis,” she told Healthline.

Multiple studies have shown that racial disparities in healthcare are particularly evident when it comes to treating pain.

A 2016 study reported that Black Americans are less likely to be treated for pain, and when they do get treatment, they’re given a lower dose of pain medicine.

Why?

In part, the study stated, because beginning in medical school, some students hold false beliefs that Black people are biologically different from white people.

These students don’t believe Black people feel pain in the same way, that Black people have “thicker skin” than white people.

A Duke University study in 2000 reported that medical students asked to evaluate chest pain showed racial biases even before they began their clinical work.

Experts say those beliefs are rooted in slavery.

“In the 1830s and ’40s, the field of medicine was basically experimenting in order to justify slavery as an institution. The goal was to show that Black bodies were inferior to white bodies, that they were less sensitive to pain, which justified inflicting pain,” said Janice A. Sabin, PhD, MSW, a research associate professor at the University of Washington who studies the role of implicit bias in racial disparities in healthcare.

But one medical school professor told Healthline she sees some progress on that front.

“In my own experience I see attitudes being different,” said Keisha Ray, PhD, an assistant professor at the McGovern Medical School at the University of Texas Health Science Center at Houston.

“The students find statements that Black people don’t feel pain like white people silly. Their clinical experience and time in the classroom tell them otherwise. So, anecdotally I see changes,” Ray said.

“Research like this, although disheartening, gives us the tools to better educate medical students so they can become great physicians for Black people and help reduce some of the barriers Black people face in healthcare,” she added.

Systemic bias in healthcare

Experts say it’s not a surprise that there’s racial bias in the medical field, as healthcare mirrors the larger society.

“The root is white supremacy ideology, a false belief in a hierarchy that puts white people at the top, and it results in a dehumanization of people of color,” Jones said. “And there are cultural and societal barriers to achieving health equity.”

Ray said Black people face more obstacles than white people in getting medical care, and once in the clinical setting, Black people often experience bias in the diagnostic testing and treatments healthcare professionals use.

“Institutional racism in healthcare stops Black people from receiving good care that leads to good health outcomes,” she said.

Working on a fix

The American Medical Association has set out a series of goals and policiesTrusted Source to recognize racism as an urgent public health threat and to mitigate its effects.

“There are ways to test your own bias. We often use the implicit association test in research and as an educational tool,” Sabin told Healthline. “You can take that information and say, ‘This is an area that I need to be careful about as I care for patients or interact with others.’”

“What we need to do is train more Black doctors. But to do that we need amazing preschools, we need to help families so that children don’t grow up in poverty. We need massive investments in communities of color,” Jones said.

The White Coats Black Doctors Foundation is working to increase diversity in the medical profession by encouraging and supporting the development of future Black physicians.

For now, Jones said you might want to take along an ally to your doctors’ appointments.

“A family member might be able to advocate for you and ask questions on your behalf,” she said. “But, unfortunately, now because of COVID-19 that’s often not possible.”

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• How they work
• Drug features
• Side effects
• Interactions
• Warnings
• Takeaway

Introduction

Ibuprofen and naproxen are both nonsteroidal anti-inflammatory drugs (NSAIDs). You may know them by their most popular brand names: Advil (ibuprofen) and Aleve (naproxen). These drugs are alike in many ways, so you may even wonder if it really matters which one you choose. Take a look at this comparison to get a better idea of which one might be better for you.

What ibuprofen and naproxen do

Both drugs work by temporarily preventing your body from releasing a substance called prostaglandin. Prostaglandins contribute to inflammation, which may cause pain and fever. By blocking prostaglandins, ibuprofen and naproxen treat minor aches and pains from:

• toothaches
• headaches
• backaches
• muscle aches
• menstrual cramps
• the common cold

They also temporarily reduce fever.

Ibuprofen vs. naproxen

Although ibuprofen and naproxen are very similar, they aren’t exactly the same. For example, pain relief from ibuprofen doesn’t last as long as pain relief from naproxen. That means you don’t have to take naproxen as often as you would ibuprofen. This difference may make naproxen a better option for treating pain from chronic conditions.

On the other hand, ibuprofen can be used in young children, but naproxen is only for use in children 12 years and older. Certain forms of ibuprofen are made to be easier for younger children to take.

The following table illustrates these as well as other features of these two drugs.

	Ibuprofen	Naproxen†
What forms does it come in?	oral tablet, liquid gel-filled capsule, chewable tablet*, liquid oral drops*, liquid oral suspension*	oral tablet, liquid gel-filled capsule
What is the typical dose?	200-400 mg†	220 mg
How often do I take it?	every 4-6 hours as needed†	every 8-12 hours
What is the maximum dose per day?	1,200 mg†	660 mg

*These forms are for children ages 2-11 years, with dosage based on weight.
†Only for people 12 years or older

Interactions

An interaction is an undesired, sometimes harmful effect from taking two or more drugs together. Naproxen and ibuprofen each have interactions to consider, and naproxen interacts with more drugs than ibuprofen does.

Both ibuprofen and naproxen can interact with the following drugs:

• certain blood pressure medications such as angiotensin-converting enzyme inhibitors
• aspirin
• diuretics, also called water pills
• the bipolar disorder drug lithium
• methotrexate, which is used for rheumatoid arthritis and some kinds of cancer
• blood thinners such as warfarin

Additionally, naproxen can also interact with the following drugs:

• certain antacid drugs such as h2 blockers and sucralfate
• certain drugs to treat cholesterol such as cholestyramine
• certain drugs for depression such as selective serotonin reuptake inhibitors (SSRIs) and selective norepinephrine reuptake inhibitors (SNRIs)

Use with other conditions

Certain conditions can also affect how ibuprofen and naproxen work in your body. Don’t use either of these drugs without your doctor’s approval if you have or have had any of the following conditions:

• asthma
• heart attack, stroke, or heart failure
• high cholesterol
• high blood pressure
• ulcers, stomach bleeding, or holes in your gut
• diabetes
• kidney disease

Takeaway

Ibuprofen and naproxen are quite similar, but some differences between them may make one a better option for you. Some main differences include:

• the ages these drugs can treat
• the forms they come in
• how often you have to take them
• the other drugs they may interact with
• their risks for certain side effects

There are steps you can take to lower your risk of serious side effects, however, such as using the lowest possible dose for the shortest time.

As always, contact your doctor if you have any questions about using either of these drugs. Questions you may consider include:

• Is it safe to take ibuprofen or naproxen with my other medications?
• How long should I take ibuprofen or naproxen?
• Can I take ibuprofen or naproxen if I’m pregnant or breastfeeding?

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How we see the world shapes who we choose to be — and sharing compelling experiences can frame the way we treat each other, for the better. This is a powerful perspective.

We all know how just one night of bad sleep can put us in a total funk. When you struggle getting restorative rest night after night, the effects can be devastating.

I’ve spent much of my life lying awake in bed until the early morning, praying for sleep. With the help of a sleep specialist, I was finally able to connect my symptoms with a diagnosis: delayed sleep phase syndrome, a disorder in which your preferred sleep time is at least two hours later than conventional bedtimes.

In a perfect world, I’d fall asleep in the early morning hours and stay in bed until noon. But since this isn’t a perfect world, I have many sleep-deprived days.

According to the Centers for Disease Control and PreventionTrusted Source, adults like me who sleep less than the recommended seven hours per night are more likely than solid sleepers to report one of 10 chronic health conditions — including arthritis, depression, and diabetes.

That’s a significant connection, as roughly 50 to 70 million U.S. adults have some type of sleep issue, from insomnia to obstructive sleep apnea to chronic sleep deprivation.

Sleep deprivation is so potent that it can easily launch us into a downward spiral that, for many, can lead to depression or chronic pain.

It’s the classic chicken-and-egg scenario: Does disordered sleep cause depression and chronic pain or do depression and chronic pain cause disordered sleep?

“That can be hard to determine,” says Michelle Drerup, PsyD, director of behavioral sleep medicine at Cleveland Clinic. Drerup specializes in the psychological and behavioral treatment of sleep disorders.

There’s some evidence to suggest that sleep chronotype, or preferred sleep-wake times, can influence depression risk in particular. A large-scale study found that early risers had a 12 to 27 percent lower risk for developing depression and late risers had a 6 percent higher risk, compared with intermediate risers.

The cycle of sleep and depression

As a late riser, I’ve certainly dealt with my share of depression. When the rest of the world goes to bed and you’re the only one still awake, you feel isolated. And when you struggle to sleep according to society’s standards, you inevitably miss out on things because you’re too sleep-deprived to take part. It’s hardly surprising then, that many late risers — myself included — develop depression.

But no matter which comes first, the depression and chronic pain or the disordered sleep, both issues need to be resolved somehow.

You might assume that sleep improves once depression or chronic pain is resolved, but according to Drerup, this often isn’t the case.

“Out of all the symptoms of depression, insomnia or other sleep issues are the most residual despite improvement in mood or other symptoms of depression,” Drerup says.

I’ve used antidepressants for years and have noticed that I can be in a decent mood yet still struggle to sleep at night.

Similarly, people with chronic pain don’t necessarily see improvements in sleep once their pain is resolved. In fact, the pain often only continues to worsen until sleep is addressed. This may be related to the fact that some people with chronic pain may battle anxiety which in turn may cause stress chemicals such as adrenaline and cortisol to flood their systems. Over time, anxiety creates an overstimulation of the nervous system, which makes it difficult to sleep.

Because adrenaline increases the sensitivity of the nervous system, people with chronic pain will actually feel pain they wouldn’t ordinarily feel, says spinal surgeon and chronic pain expert Dr. David Hanscom.

“Eventually, the combination of sustained anxiety and lack of sleep will cause depression,” Hanscom adds.

The most effective way to resolve both chronic pain and depression is to calm the nervous system, and inducing sleep is an important first step.

Charley’s story of chronic pain and sleep problems

In 2006, Charley hit a rough patch in his personal and professional life. As a result, he became sleep-deprived, depressed, and experienced multiple panic attacks along with chronic back pain.

After seeing a variety of doctors and specialists — and making four visits to the ER in a month — Charley finally sought Hanscom’s help. “Instead of scheduling me for an MRI right away and talking about surgery options, [Hanscom] said, ‘I want to talk to you about your life,’” Charley recalls.

Hanscom has noticed that stress often creates or worsens chronic pain. By first recognizing the stressful life events contributing to his pain, Charley was better able to identify solutions.

First, Charley began by taking moderate amounts of anti-anxiety medication to help calm his system. For six months, he monitored his dosage carefully and then slowly weaned off the medication completely. He notes that the pills helped him transition back into a regular sleep pattern within a few months.

Charley also followed a consistent bedtime routine so his body could develop a regular sleep rhythm. The cornerstones of his routine included going to bed every night at 11, cutting down on TV, eating his last meal three hours before bed, and eating a clean diet. He now limits sugar and alcohol after learning that they could trigger an anxiety attack.

“All those things combined contributed to developing sleep habits that’ve been a lot healthier for me,” Charley says.

Once his sleep improved, the chronic pain resolved itself over the course of several months.

After finally getting a full night’s sleep, Charley recalls, “I was aware of the fact that I had a good night’s sleep and that gave me a little bit of confidence that things would get better.”

3 tips for breaking the sleep-depression-pain cycle

In order to break the cycle of depression-sleep or chronic pain-sleep, you need to start by getting your sleep habits under control.

Some of the methods you can use to help sleep, such as cognitive behavioral therapy (CBT), may also be used to address symptoms of depression or chronic pain.

1. Sleep hygiene

It may sound simplistic, but one thing I’ve found to be incredibly helpful for establishing a regular sleep schedule is creating good sleep habits, also known as sleep hygiene.

According to Drerup, one reason why many people may not see improvements in sleep once their depression is resolved may be due to bad sleep habits they’ve developed. For example, people with depression may stay in bed too long because they lack the energy and motivation to engage with others. As a result, they may struggle with falling asleep at a normal time.

Sleep hygiene tips

• Keep daytime naps to 30 minutes.
• Avoid caffeine, alcohol, and nicotine close to bedtime.
• Establish a relaxing bedtime routine. Think: a hot bath or a nightly reading ritual.
• Avoid screens — including your smartphone —30 minutes before bedtime.
• Make your bedroom a sleeping-only zone. That means no laptops, TV, or eating.

2. Expressive writing

Grab a piece of paper and pen and simply write down your thoughts — whether positive or negative — for a few minutes. Then immediately destroy them by tearing up the paper.

This technique has been shown to induce sleep by breaking up racing thoughts, which ultimately calms the nervous system.

This exercise also gives your brain the opportunity to create new neurological pathways that’ll process pain or depression in a healthier way. “What you’re doing is actually stimulating your brain to change structure,” Hanscom says.

3. Cognitive behavioral therapy

If you’re dealing with depression or chronic pain in addition to sleep issues, regular visits to a therapist may be in order.

Using CBT, a therapist can help you identify and replace problematic thoughts and behaviors affecting your well-being with healthy habits.

For example, your thoughts about sleep itself could be causing you anxiety, making it hard to fall asleep, thereby worsening your anxiety, Drerup says. CBT can be used to address sleep disorders, depression, or chronic pain.

To find a cognitive behavioral therapist in your area, check out the National Association of Cognitive-Behavioral Therapists.

Working with a sleep therapist or medical professional might be your best bet to get back on the path to a solid night’s sleep, as they may prescribe anti-anxiety medications or therapy and provide other solutions.

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Lauren Bedosky is a freelance fitness and health writer. She writes for a variety of national publications, including Men’s Health, Runner’s World, Shape, and Women’s Running. She lives in Brooklyn Park, Minnesota, with her husband and their three dogs. Read more at her website or on Twitter.

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According to the American Academy of Pain Medicine, chronic pain affects approximately 100 million U.S. adults and costs $560 to $635 billion per year in direct medical treatment costs and lost productivity. Talk about a painful pill to swallow.

Exercise is a common treatment for chronic pain. Depending on your current state of health, it may help decrease inflammation, increase mobility, and decrease overall pain levels, no additional medication required.

Try a combination of the cardio, relaxation, stretching, and strength exercises below and you may feel some of your pain ease away over time.

Cardio exercises

Cardiovascular exercise has several physical and mental benefits and can be particularly helpful for people with chronic pain. Cardio can be done any time of day and often requires little or no equipment. Try these two exercises.

Walking

Walking 30 minutes 3 to 5 times per week can help increase strength, endurance, and heart health. If walking is challenging for you, start slow and work your way up to longer walks as you get stronger. If you use a walker or a cane, make sure to take it with you.

Swimming and water aerobics

This is an excellent alternative to walking for people with mobility issues. This low-impact cardiovascular exercise can help keep you moving without putting added stress on your joints and muscles. Swimming can often be therapeutic, and it’s a great way to clear your mind.

Relaxation exercise

Relaxation exercises are important for many people who live with chronic pain. Visualization requires no equipment and can be done anywhere.

Deep breathing and visualization

1. Lie
   on your back or another comfortable position on the bed or floor.
2. Place
   your hands on your belly and relax your shoulders and feet.
3. Close
   your eyes and take a deep breath in through your nose. Exhale through your
   mouth, being sure to release all of the air.
4. Continue
   breathing in through your nose and out through your mouth, feeling your belly
   rise under your fingertips with each breath.
5. Continue
   this pattern and visualize pain leaving your body with every breath.
6. Repeat
   every evening before bed or throughout the day as needed.

Strengthening exercises

Building strength is important for stabilizing the joints and preventing future injuries.

For people living with chronic pain, adequate core strength is especially important. It helps you maintain proper posture and balance and reduces the risk of injuries that could lead to more pain.

Working the muscles of the abdomen, hips, and back can help improve core strength and stability. Try the exercises below.

Dead bug

1. Begin
   by lying on your back with your arms extended above you, like you’re reaching
   for the ceiling.
2. Lift
   your feet into the air and bend your knees to 90 degrees. Engage your core by
   relaxing your ribcage and drawing your bellybutton down towards the floor.
3. Exhale,
   then extend your left leg down towards the floor without letting it touch. At
   the same time, extend your right arm towards the floor above your head. Hold
   this position for 1 second. Return to starting position.
4. Repeat
   on the other side. Do 10 repetitions on each side.
5. Start
   by kneeling on all fours with your wrists under your shoulders and knees under
   your hips.
6. Create
   a flat back. Draw your shoulder blades down your back and engage your core by
   pulling your bellybutton up towards your spine. Do not let your back arch throughout
   this movement.
7. Extend
   one leg straight out behind you. Lower the leg, tapping your toe on the floor,
   then lift. Do not lift the leg above hip level. Repeat 10 times, keeping your
   core activated throughout the exercise and moving nothing but your leg.
8. Repeat
   on the other side.
9. You
   can increase the intensity of this exercise by kneeling on a small stability
   ball or foam roller.

Leg lifts on all fours

Warnings

Always consult your doctor before starting an exercise program. Specific exercises may vary depending on the origin of your chronic pain. It’s always best to consult a physical therapist for a personalized exercise routine. Certain conditions, such as fibromyalgia, may lead to increased pain with exercise, so start slow and monitor your symptoms.

Takeaway

Inactivity leads to stiff muscles, decreased mobility, and decreased strength. These effects can worsen the symptoms of chronic pain. Engaging in a regular exercise routine can help you manage your symptoms and improve your overall health.

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Natasha is the owner of Fit Mama Santa Barbara and is a licensed and registered Occupational Therapist and Wellness Coach. She has been working with clients of all ages and fitness levels for the past ten years in a variety of settings.She is an avid blogger and freelance writer and enjoys spending time at the beach, working out, taking her dog on hikes, and playing with her family.

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