At first, pain may flare up during exercise. As your body becomes stronger and more flexible, it will be better able to relax, helping to relieve pain.
Exercise can help lessen pain. In some cases, exercise may help treat your underlying problem. Activity can improve your mood and your overall health. It can give you more energy, help you sleep, and help you control your weight.
See your healthcare professional before starting an exercise program.
Consider working with a physical therapist if you haven't exercised in a long time or have physical limitations. He or she can teach you stretches and exercises that fit your condition and fitness level.
Start slowly. Gradually increase time and intensity. Exercise several times a week, not just on weekends.
Use stretching and range-of-motion exercises to condition painful muscles and joints.
Choose low-impact forms of exercise such as walking, biking, swimming, and other types of water exercise.
Avoid high-impact activities. These involve jumping, running, or sudden starts, stops, or changes of direction.
Try strength training. Use light weights. Gradually increase the number of repetitions you do in a session.
Work toward a goal of exercising at least 3 to 5 times a week for 30 minutes at a time.
Choose activities you enjoy. Exercise with a friend, or join a class.
Be more active in your daily life. Walk up the stairs instead of taking the elevator. Walk instead of driving to do errands. Park your car further from your destination.
Keep exercise clothes and shoes handy at work or in your car.
Set small goals. Reward yourself when you meet them.
Start each session with a "warm-up" of slow exercise. Work up to a brisk pace. Then, slow down to "cool down."
Expect some soreness at first. If you feel increased pain after exercise, stop and call your doctor.
Use heat or ice as directed.
For Blue Cross Blue Shield of Massachusetts members
Find a Doctor
Health & Wellness
Attend a Seminar
Request a Call
Manage Your Account
Plans & Products
Forms & Documents
Tools & Support for Educating Employees
Blue Cross Blue Shield of Massachusetts is an Independent Licensee of the Blue Cross and Blue Shield Association.® Registered Marks of the Blue Cross and Blue Shield Association.© 101 Huntington Avenue, Suite 1300, Boston, MA 02199-7611 | 1-800-262-BLUE (2583)
About Blue Cross Blue Shield of Massachusetts
Blue Cross Blue Shield of Massachusetts is a leading provider of quality health insurance for residents of Massachusetts. Our main goal is to make health care cost-effective by offering health insurance solutions for individuals, families, and large and small businesses at affordable rates.
Our Vision — Making Quality Health Care AffordableOur Promise — To Always Put Our Members First
To learn more about our Massachusetts health plans, please visit our Plans & Products page, where you can compare Massachusetts health insurance plans, buy health plans online, and get Mass health insurance quotes.
Blue Cross Blue Shield of Massachusetts also offers insurance, pharmacy coverage, and Medicare Plans for seniors; life and disability insurance through Indigo Insurance Services (a wholly owned subsidiary); and insurance for individuals aged 18-26 years. Learn more about our other insurance plans and Medicare plans, or contact a sales representative today.
After your visit, would you be willing to provide some quick feedback?
(It will only take a minute)
YesThis will open a new window