How to Exercise Safely When You Have Pain, Injury or Stiffness
- Caroline Churchill
- 6 days ago
- 4 min read
One of the most common worries I hear from with joint pain, back pain or old injuries is:
“I want to get stronger, but I’m worried about making things worse.”
That concern it completely understandable. When you’ve experienced pain, injury, or ongoing stiffness, exercise can feel intimidating, even if you’ve always been active.
Why exercise can feel risky when you’re in pain
Pain changes the way you move.
· Your body becomes protective
· Muscles tighten
· Movement habits shift
· You start compensating without even realising it
Even when an injury has healed, these protective patterns don’t automatically reset.
This happens because movement is controlled by your nervous system. Your brain sends ultra-fast messages to your muscles to prepare them for movement (known as feedforward motor control). Pain and injury disrupt this process, causing your body to avoid or minimise anything that might hurt.
This is helpful in the short term, but not once the tissues have healed.
A simple example: If you tear a calf muscle, you limp. The muscle typically heals within 6–8 weeks. But many people still limp months later, not because the tissue is damaged (it’s healed by now), but because the brain is still ‘protecting’ the area.
Short-term protection is useful. Long-term, it can overload other joints and tissues, leading to new aches and pains that seem unrelated to the original injury.
That’s why movement needs to be retrained, not just the injury healed.
What is safe, effective exercise if you’re in pain?
Avoidance is rarely the answer. In fact, avoiding movement for too long increases stiffness, weakness and fear.
A safer, more effective approach focuses on retraining movement patterns and rebuilding strength gradually. To exercise safely with pain:
1. Progress in small, simple steps Start with pain-free or comfortable ranges of movement and increase gradually so your body adapts with confidence.
Avoid jumping into advanced exercises, or stretches.
2. Focus on quality before intensity
Move well first. Then slowly add challenge. This approach reduces flare-ups and leads to better long-term results.
3. Choose movements that suit your body
Two people with the same diagnosis can need completely different exercises. Personalisation is essential. Is it pain, or is it discomfort like stiffness or tightness? If you’re unsure, a medical professional, physio, or a trained movement coach can help you decide what’s appropriate. 4. Strengthen the muscles that support the area
When surrounding muscles do their job well, joints often feel more comfortable as a result. Gradually adding load helps build resilience and reduces the risk of re-injury.
5. Tune in and listen to your body
Give your brain time to find a smoother, easier, way of moving. Confidence often improves alongside movement quality.
6. Support your body with good lifestyle basics
Sleep, stress, hydration and nutrition all affect pain and recovery (arguably, this should be number one).
Common fears about pain, exercise and movement
“My back is too fragile.”
Your back is strong. It usually just needs the right mix of movement, mobility, and strength.
“My shoulder/hip/knee clicks - should I stop?”
Painful clicking should be checked by a medical professional or physio. Painless clicking is often normal and can sometimes improve with small technique changes.
“I’m scared to bend or twist.”
Your spine is designed to do both. These movements just need to be reintroduced gradually.
“I can’t kneel because of my knees.”
You often don’t need to kneel for exercises; there are always alternatives.
Want to feel confident in your body again?
Most people find their pain eases and their confidence grows because they move, not because they avoid movement. The right approach makes all the difference.
So, if you’re wondering:
- Where do I start?
- How much is it safe to push?
- Which exercises are right for my body?
- How do I know if I’m doing it correctly?
You’re not alone.
Movement is usually part of the solution, not the problem.
When you have pain, injury or stiffness, exercise doesn’t need to be intense or perfect to be effective.
Gentle, intentional movement within comfortable ranges, gradually building strength and confidence, is often enough to help your body feel safer and more capable again.
If even that feels overwhelming, you don’t have to figure it out alone. A well-trained movement professional can help you exercise safely, rebuild strength, and return to the activities you enjoy, without fear of making things worse.
If you’re unsure what’s safe for your body, I can help you create a plan that feels manageable, supportive, and tailored to your needs. Click here to book a free consultation call, and we’ll talk through your pain, your goals, and the best way to move forward with confidence. You might also be interested in these relevant blogs: New Study Highlights Key Exercise Factors for Managing Chronic Low Back Pain
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