Exercises Programmes

A key way to avoid pain is to stay fit and active.

There are many different ways you can help your body stave off pain and injury with exercise.
It’s recommended that you should be physically active for a minimum of 30 minutes a day.  Even if you exercise in short bursts you are helping your body to remain healthy.


To avoid injury and to assist with pain management, you should consider exercise options that help you build:

  • Mobility
  • Coordination
  • Strength
  • Stamina
Exercise Programmes


Here are a few options for you to consider in conjunction
with your health professional:

Exercise Type Benefits Activity
Flexibility Exercise - Relieves stiffness and stress
- Loosens muscles to prevent injury
- Stretching exercises
- Yoga
- Pilates
- All
Strengthening Exercise - Strengthens and tones muscles
- Weight bearing exercise helps maintain bone density
- Sit-ups
- Machines weights
- Free weights
- Push-ups / Pull-ups
- Squats
- Lunges
-Resistance bands
Cardiovascular
/ Aerobic Exercise
- Improves heart and lungs function
- Relieves stress
- Improve efficiency and coordination
- Swimming, Treadmill
- Walking, Running
- Aerobic Classes
- Cycling
- Stepper
- Rowing Machine
- Aerobic Classes
- Cross Trainer