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Managing Your Pain


Movement helps you build strength, flexibility, balance, and reduces pain.

  • Haven’t been exercising (or even moving regularly) because of pain? Start slowly. Do a little more every day and you’ll start to notice better range of movement and increased strength.
  • Start with low-impact exercises like swimming, stretching, yoga, and walking.
  • Do activities you enjoy — we are more likely to repeat things we like doing, and the more you exercise the more it helps!
  • Pace yourself as you begin moving again.


Getting plenty of restful sleep is an important part of your overall health. It starts with having a regular bedtime and wake up time.


Give your body the fuel it needs to build strong bones and muscles, protect joints, and reduce chronic pain by eating well.

Making good food choices keeps your weight in check, and managing your weight is one of the best things you can do to relieve pain. Natural, high-fiber foods can help you manage GI discomfort (e.g., stomachaches).

Some foods are thought to be especially useful in reducing pain and inflammation, including:

  • Dark red and purple fruits
  • Ginger
  • Green, leafy vegetables
  • Salmon and other fish high in omega-3 fatty acids
  • Turmeric spice


Think about the things that help when you’re experiencing pain, and make sure you have them handy. These might include:

  • Relaxation app on your smartphone
  • Playlist of relaxing songs
  • Fitbit, Apple Watch, Apple Health app (wearable exercise device)
  • Essential oils
  • Fidget items