Exercise Your Aches Away
By Natalie Nodecker | 8/10/2006



Your back is killing you. And those that-time-of-the-month cramps have you convinced that your best next step is to go home and veg out. But don't fall for it. Often, everyday aches and pains can be whisked away with moderate exercise.

Lisa Matkin, co-director of yoga practice at Hælth, an alternative health care center in New York that specializes in exercise and yoga, advises against pressuring your body to do more than feels natural. However, "there's so much you can do therapeutically to help yourself feel better," she says. Definitely don't sprint two miles or add more sets to your strength training routine when your body feels achy. "But start with breathing, work gently and then see what your body tells you."


Work Out Your Aches
What about when you've got that mild head cold — cancel your workout, right? Wrong. A head cold, with symptoms like congestion, headache and a runny nose, needn't stop you from taking a walk or a dance class. Studies have shown that those who exercise moderately with these symptoms perform at the same levels as those who are in perfect health. And after a moderate workout, most people feel great. That's because after we exercise (and this includes everything from biking, running and walking to hiking, swimming and even sex!) our bodies produce endorphins, hormones that give us a natural high.

Of course, when you have a cold that is accompanied by a fever and exhaustion, it's time to take a rest. Or if you experience pain that is sharp, quick, burning or tingling, you should check with your doctor before pushing ahead, adds Matkin.

But, if you're using common aches as an excuse to skip exercise, stop. Here are some great exercise suggestions that will actually help alleviate the pain.

Backache. Research from the British Medical Journal shows that exercise can be better for lower back pain than lying in bed. Try taking a gentle 30-minute walk after a complete stretching session. Have enough walking in your daily routine? Why not try swimming? This low-impact sport offers full-body exercise without putting stress on the joints. It's a common form of physical therapy, too.

Menstrual cramps. A good yoga session can be a welcome relief for those once-a-month aches. Make sure it's the right kind, though. You wouldn't want to end up in a vigorous ashtanga class. Opt for a relaxing vinyasa or hatha class, or use a yoga videotape if you like to stay home. You'll notice your muscles relaxing and your cramps fading.

Neck and shoulder tension. We know: You couldn't live without your computer. But sitting for eight hours a day means a tense neck and shoulders. A little daily exercise can help prevent these aches and pains — moderate stretching plus strength training helps tone muscles and increase flexibility. Having done this, your muscles will be less likely to tense up in stressful situations ... or after a long day at the office.

So the next time you feel mild soreness or icky cramps, ignore that urge to just lie on the couch and hit the pavement (or the pool) — you'll be amazed at how much better you'll feel.