April 2


Learn The Best Exercises For Chronic Pain In Canberra

By Dan

April 2, 2023

Back Pain, Belconnen, Canberra, Exercise, Fibromyalgia, Massage, Pain

Chronic Pain Canberra

As an Exercise Physiologist and Remedial Massage Therapist based in Canberra, I have had extensive experience working with individuals suffering from chronic pain.

Chronic pain is a debilitating condition that affects one in five Australians and is responsible for 40% of early retirements in the country. It is a complex condition that requires a comprehensive and individualised approach to management.

One of the most effective ways to manage chronic pain is through regular exercise. Exercise can help alleviate pain, reduce fatigue, and improve overall quality of life.

As an Exercise Physiologist, I work with individuals to develop a safe and effective exercise program tailored to their specific needs and abilities. Gradual and progressive exercise can improve strength, flexibility, and endurance, leading to decreased pain and increased activity levels.

Incorporating various types of exercise can be beneficial in managing chronic pain. Aerobic exercise, such as walking, cycling, or swimming, can help improve cardiovascular health and reduce pain and stiffness.

Strength training can improve muscle strength and endurance, reducing pain and fatigue, and flexibility exercises can improve range of motion, reducing pain and stiffness.

In addition to exercise, other complementary therapies, such as mindfulness-based stress reduction, behavioural therapy, and acupuncture, have also been shown to be effective in managing chronic pain. As a Remedial Massage Therapist,

I also incorporate massage therapy into my treatment plans, as it can help reduce muscle tension, improve circulation, and alleviate pain.

It is important to have a multidisciplinary approach to chronic pain management, incorporating various therapies and interventions to address the physical, emotional, and social aspects of chronic pain.

 Seeking professional help and support from healthcare providers and physical therapists can assist individuals in developing a safe and effective chronic pain management plan.

In conclusion, as an Exercise Physiologist and Remedial Massage Therapist in Canberra, I have seen firsthand the benefits of regular exercise and other complementary therapies in managing chronic pain.

It is a complex condition that requires a comprehensive and individualised approach to management, and seeking professional help and support is essential in developing a safe and effective chronic pain management plan.

This Is what you Need to do Now

Are you one of the many people who suffer from chronic pain? Living with chronic pain can be challenging, and it can impact your ability to perform daily activities. However, there is a way to manage chronic pain effectively- through exercise.

As an Exercise Physiologist with years of experience working with patients suffering from chronic pain, I have seen firsthand the benefits that exercise can provide. In this article, we will discuss the best exercises that can help manage chronic pain.

The Benefits of Exercise for Chronic Pain

Before we dive into the specific exercises, it's important to understand the benefits of exercise for chronic pain. Exercise can:

  • Improve flexibility and mobility: Regular exercise can help increase your range of motion and reduce stiffness, making it easier to perform daily activities.
  • Strengthen muscles: Stronger muscles can help support your joints and improve your posture, which can help reduce pain.
  • Boost mood: Exercise releases endorphins, which are natural painkillers, and can improve your mood.
  • Reduce inflammation: Exercise can help reduce inflammation in your body, which can contribute to chronic pain.

The Best Exercises for Chronic Pain

  1. Low-Impact Cardiovascular Exercise: Walking, cycling, or swimming are great options for low-impact cardiovascular exercise. These exercises help increase blood flow to your muscles, reduce inflammation, and boost your mood.
  2. Strength Training: Strength training exercises can help increase muscle strength and support your joints. Using light weights or resistance bands, you can perform exercises like bicep curls, leg presses, and squats.
  3. Yoga: Yoga can help improve flexibility and reduce stress, which can contribute to chronic pain. Some poses that can help with chronic pain include cat-cow, child's pose, and downward dog.
  4. Pilates: Pilates is a low-impact exercise that can help strengthen your core muscles and improve your posture. This can help reduce back pain and improve your overall balance and stability.
  5. Tai Chi: Tai chi is a gentle form of exercise that combines deep breathing with slow, flowing movements. This can help reduce stress and improve flexibility, which can contribute to chronic pain.
  6. Stretching: Regular stretching can help improve flexibility and reduce muscle tension, which can contribute to chronic pain. Focus on stretching the areas of your body where you experience the most pain.

Tips for Exercising with Chronic Pain

If you are new to exercise or have been inactive for a while, it's important to start slowly and gradually increase your activity level. Here are some tips to help you get started:

  • Talk to your doctor before starting any new exercise program.
  • Start with low-impact exercises and gradually increase the intensity.
  • Incorporate a variety of exercises into your routine to avoid boredom and reduce the risk of injury.
  • Listen to your body and don't push yourself too hard. If you experience pain, stop and rest.
  • Consider working with a certified personal trainer or exercise physiologist who can help you develop a safe and effective exercise program.

If you suffer from chronic pain, incorporating exercise into your routine can help manage your symptoms and improve your overall quality of life. Remember to start slowly, listen to your body, and work with a professional if you need guidance.

By following these tips and incorporating the best exercises for chronic pain into your routine, you can take control of your pain and start living a more active and fulfilling life.

Pain Management Specialists Canberra

Accelr8 Rehab

I can provide specific Exercise Programs for those in Chronic Pain. The Clinic is located in Belconnen.

There are also some other good Programs in Canberra for those in Chronic Pain. These include the following:

Pain Management Unit (PMU) - Canberra Health Services

Pain that persists for more than three months is called 'chronic' or 'persistent' pain. Chronic pain affects all aspects of life.

We aim to reduce the effect of chronic pain on your life. We do this by supporting you to actively manage your pain through different strategies.

Our team is made up of specialist medical officers, psychologists, physiotherapists, occupational therapists and registered nurses.

Complex Regional Pain Syndrome (CRPS) Assessment Service

Complex Regional Pain Syndrome (CRPS) is chronic pain in your arm or leg following an injury.

We provide a physiotherapy-led assessment service for people with new-onset Complex Regional Pain Syndrome symptoms. We provide comprehensive assessment, diagnosis, and ongoing management of Complex Regional Pain Syndrome.

Acute Pain Service (APS)

Our Acute Pain Service (APS) is an inpatient service provided at Canberra Hospital. It is designed to help you manage pain after surgery or trauma.

Studies have shown that if acute pain is appropriately managed it can reduce the chance of developing chronic or persistent pain.

Who we care for

We care for patients experiencing chronic pain who are referred by General Practitioner or medical specialists.

We mainly see adult outpatients, however we have a limited service for some inpatients (for example, our Acute Pain Service).

How to access this service

You need a detailed written referral from your General Practitioner or Specialist to access our services.

Complex Regional Pain Syndrome Assessment Service

Your specialist orthopaedic or plastic surgeon can refer to the physiotherapy led assessment service.

What to expect

Once we receive your referral we will triage it and invite you to attend the following sessions.

Pain Orientation and Education Session

This session will give you an overview of our ‘whole person’ approach to managing chronic pain. It is also an opportunity to hear what we offer.

Group Assessment and Planning Session

This is a group-based session where our team supports you to develop your own pain recovery plan, based on your needs and circumstances.

At the end of this session you may choose to seek further support in the form of:

  • Medicine weaning support
    Our medical specialists can assist you to get the greatest benefit from your pain related medications.
  • Pacing group
    This group-based program provides education about gradually increasing everyday activities and exercise.
  • Pain Management Program
    This 6 week group program focuses on values, goal setting, relaxation, graded movement, mindfulness, thoughts and emotions and sleep.

What to bring to your appointment

  • Medicare card
  • Any letters or correspondence from your General Practitioner
  • Private health insurance card (if applicable/if you want to use it)
  • Medicines you need to take while you are here
  • List of medicines you are currently taking (or the boxes), including medicines you have bought without a prescription, such as herbal supplements and vitamins
  • Previous x-ray films, scans, ultrasounds or any other test results or reports

Where we’re located

Pain Management Unit, Brindabella Outpatient Service, University of Canberra Hospital.

We have directions to University of Canberra Hospital.

Act Pain Centre

ACT Pain Centre is a multidisciplinary Pain management centre providing comprehensive care for patients with complex acute, chronic and Cancer pain.

Our Philosophy is to develop a sustainable self management strategy for managing complex pain issues.

Our team consists of well experienced Specialist Pain Medicine Physicians, psychiatrist, Addiction Psychiatrist, Palliative Care Specialist, Clinical Psychologist, Physiotherapist, exercise Physiologist, Occupational Therapist and Clinical Nurse consultant.

We aim to provide quality, evidence based care in ACT and surrounding areas including Riverina and south Coast of NSW.

Capital Pain and Rehabilitation Clinic | Canberra ...

At Capital Pain and Rehabilitation Clinic we specialise in all the treatments and options you need. Our highly-experienced team work together and with you to help you reduce your pain and reach your goals.

The Canberra Region Neurology and Pain Centre: Home

The Canberra Region Neurology and Pain Centre is a leading multidiscliplinary centre providing comphrehensive care for patients with various neurological and pain conditions.

'Our aim is to provide individualized evidence based management for each patient to optimise their condition and improve their quality of life'.
Our specialist team is led by Dr Yash Gawarikar (neurologist) and Dr Roopa Gawarikar (pain specialist) along side a team of dedicated professionals including neurologists, Allied Health Specialists, Specialist Nurses, Neurophysiology technicians and administrative staff.

Thank you for visiting us! Please let us know if we can help.

New Pain Clinic in ACT

Canberra recently saw the launch of a new Pain Centre in North Canberra. The ACT Pain Centre located at the Calvary Clinic in Bruce aims to deliver affordable pain management and decrease the waiting period for treatment for both public and private patients.

Inaugurated by ACT Minister for Health and Wellbeing, Meegan Fitzharris in September, the clinic aims to be a ‘one-stop-shop’ for pain management offering access to pain specialists, a psychiatrist, addiction psychiatrist, and allied therapists such as physiotherapists, psychologists and occupational therapists all under the one roof, with a range of services that take a holistic approach to chronic pain management. Progress is underway to include an oncologist, palliative and paediatric pain specialist to the team, as well as a paediatric pain psychologist.

Founder of the new clinic, Dr Jain, is a Specialist Pain Medicine Physician and Interventional Pain Specialist, and the Director of the Pain Management Unit at the Canberra Hospital. It has been difficult for chronic pain patients from northern Canberra, to travel from the north side to the public hospital pain clinic in the south. With limited public transportation options, and with chronic pain patients often unable to drive, this often represents a barrier to access for many Canberrans and the new clinic hopes to reduce this.

The centre also aims to start low intensity pain education programs, which will be offered to patients from public hospitals at no cost.  Dr Jain, who has been instrumental in reducing Canberra’s public pain clinic waiting lines, is committed to ensuring that timely access can be offered to all patients.

Margaret McCulloch, President Pain Support ACT said “The Canberra Hospital’s outpatient Pain Management Unit has had variable waiting list times as high as between 9-12 months over recent years. Many of those we have spoken with are significantly impacted by the long wait in pain. In the 21 Century it really is not acceptable for people with burdensome ongoing pain to wait so long for the effective treatment that is available, but not accessible to these people who are public patients.  Access to essential pain relief should not depend on income. "

"It is in this context that we welcome the announcement by Dr Romil Jain that his new Canberra pain clinic in Belconnen will be accepting not just private patients but public patients as well. This is an innovative and commendable way of operating and will hopefully provide a new model in pain care which will be embraced more widely,” Ms McCulloch said.

Chronic Pain Management – Canberra Physiotherapy clinic

Despite tremendous advances in effective treatment for chronic pain over the last ten years, less than 10% of sufferers get the help they need for recovery.

At TM Physio we have the expertise on our team to treat chronic pain with evidence-based Pain Physiotherapy, now recognised as a speciality area within traditional physiotherapy.


We strongly encourage you to make an appointment with our pain physiotherapist if you have:

  • Diagnosed “chronic pain” or pain that has persisted beyond expected healing times.
  • Been unable to return to your usual work or physical activity as a result of an injury more than 6 months ago.
  • Worsening pain or withdrawal from social or pleasure activities, exercise or work.
  • Poor success with traditional physiotherapy or other tissue-based management strategies.
  • Been given multiple diagnoses or conflicting advice in the past.
  • “Tried everything” – have you tried pain physiotherapy?

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