Managing chronic pain: 5 ways fitness and mobility make a difference

Jul 2023

Living with chronic pain can be a challenging journey, but there are effective strategies that can help alleviate symptoms and enhance quality of life. By incorporating fitness and mobility into your daily routine, you can actively manage chronic pain.

  1. Strengthening Muscles: Regular exercise plays a critical role in strengthening muscles, reducing stress on joints, and improving overall stability1. Dealing with chronic pain conditions like osteoarthritis or back pain, building stronger muscles can provide essential support and minimise strain on affected areas2. Engaging in activities such as resistance training or Pilates can enhance muscle tone and alleviate pain, empowering individuals to regain control over their daily activities.
  2. Enhancing Flexibility: Stretching and flexibility exercises can help when managing chronic pain conditions like rheumatoid arthritis or fibromyalgia3. These exercises improve joint mobility and range of motion, reducing stiffness and easing pain. Incorporating practices like yoga, tai chi, or gentle stretching routines can enhance flexibility, enabling individuals to maintain an active lifestyle while effectively managing chronic pain4.
  3. Boosting Endorphins: Engaging in physical activity releases endorphins, the body's natural painkillers, offering relief when dealing with chronic pain5. These endorphins not only reduce pain perception but also enhance mood, which is particularly valuable for conditions like migraines or neuropathic pain. By participating in regular exercise, such as brisk walking, swimming, or cycling, individuals can boost endorphin levels, contributing to effective chronic pain management6.
  4. Reducing Inflammation: Chronic pain often stems from underlying inflammation within the body7. Exercise has been found to regulate inflammatory responses, resulting in a reduction in pain and discomfort. Low-impact exercises like swimming or water aerobics are particularly beneficial for managing inflammation-related pain8. By incorporating these activities into one's routine, individuals can help alleviate chronic pain caused by conditions such as rheumatoid arthritis or inflammatory bowel disease.
  5. Improving Sleep Quality: Chronic pain can disrupt sleep patterns, leading to fatigue and increased pain sensitivity9. Regular exercise promotes better sleep quality, allowing individuals to experience more restorative sleep and effectively manage conditions like chronic fatigue syndrome or fibromyalgia10.

By embracing fitness and mobility as part of a comprehensive pain management plan, you can significantly improve your experience of chronic pain. Strengthening muscles, enhancing flexibility, boosting endorphins, reducing inflammation, and improving sleep quality are all critical aspects of this approach. It is important to consult with healthcare professionals for personalised advice and guidance based on individual circumstances and medical conditions.

Remember, you have the power to take an active role in managing chronic pain. By incorporating fitness and mobility into your life, you can improve your well-being, reduce pain levels, and enhance your overall quality of life.

MetLife 360Health Fitness & Mobility

MetLife 360Health offers fitness and mobility support through its Fitness and Recovery service to help you improve your general health and fitness, or it can also support your recovery from injury or surgery. Find out how you can access the service as a MetLife customer.

And, as a MetLife customer it's all part of your insurance offer so there's no additional fees or costs.


  1. CDC – Physical Activity
  2. Management of Musculoskeletal Pain: An Update with Emphasis on Chronic Musculoskeletal Paint
  3. Management of Musculoskeletal Pain: An Update with Emphasis on Chronic Musculoskeletal Paint
  4. Stretching exercises and chronic pain
  5. Movement with Pain
  6. Endorphins and Exercise
  7. Understanding Endorphins and Their Importance in Pain Management
  8. Can Diet Heal Chronic Pain
  9. Effects of Aquatic Exercises for Patients with Osteoarthritis
  10. Sleep disturbances in chronic pain
  11. Exercise and sleep

If you have a health or medical concern, please seek professional medical advice immediately

The information provided in this blog (the Content) is general information only and is not health or medical advice. If you have a health or medical concern, please seek professional medical advice immediately. 360Health services are provided by a third party, Teladoc Health Pty Limited which is a separate and independent entity to MetLife Insurance Limited (ABN 75 004 274 882, AFSL No. 238096) (MetLife). While the Content is based on resources that MetLife believes to be well-documented, MetLife is not responsible for the accuracy of the Content, and you rely on the Content at your own risk. Each person’s condition and health circumstances are unique, and therefore the Content may not apply to you. The Content is not a substitute for professional medical advice. You should always consult your licensed health care professional for the diagnosis and treatment of any medical condition and before starting or changing your health regimen, including seeking advice regarding what drugs, diet, exercise routines, physical activities or procedures are appropriate for your particular condition and circumstances.

360Health services are not provided by way of insurance (including health insurance) and the provision of these services is not dependent on the occurrence of an insured event under the policy. Access to these services will be at MetLife’s absolute discretion and MetLife reserves the right to reasonably discontinue or change the services at any time. By accessing this website you agree to comply with MetLife's Legal Notices.

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