For millions of people living with chronic pain, the idea of exercise can feel like a contradiction. How do you move your body when even small actions hurt? The answer isn’t to avoid movement—it’s to rethink it.
According to Jordan Sudberg, a renowned pain management specialist and advocate for integrated healing, movement is medicine—when done the right way.
“Movement isn’t about pushing through pain,” Sudberg explains. “It’s about working with your body, not against it, to regain confidence, mobility, and a better quality of life.”
In this post, we’ll explore Dr. Sudberg’s expert insights on how to initiate safe, effective movement practices when living with pain—no matter your age, condition, or level of fitness.
Understanding the Role of Movement in Pain Management
Many chronic pain sufferers fall into a vicious cycle: pain leads to immobility, which leads to stiffness, weakness, and increased pain. Breaking this cycle requires a shift in mindset—from fear-based avoidance to mindful motion.
Jordan Sudberg emphasizes that total rest often makes pain worse in the long run.
“When people stop moving entirely, their muscles weaken, joints become stiffer, and the nervous system becomes more sensitive to pain signals. Controlled, low-impact movement helps reverse that.”
Even small, consistent movements can:
- Improve blood flow
- Reduce inflammation
- Boost endorphins
- Calm overactive nerves
- Improve mood and mental clarity
Movement isn’t just physical therapy—it’s a psychological victory.
Step 1: Reframe Movement as Healing, Not Performance
Before diving into any movement practice, it’s crucial to reset your expectations.
Forget the “no pain, no gain” mentality. That mindset doesn’t serve people living with chronic conditions like fibromyalgia, arthritis, neuropathy, or post-surgical pain.
“We’re not chasing athletic goals,” says Sudberg. “We’re building a new relationship with your body—one that’s rooted in patience, compassion, and trust.”
Start by recognizing what your body can do today, not what it used to do in the past. Progress is personal.
Step 2: Start With Micro-Movements
Your first “workout” might look like a few minutes of slow, intentional movement—and that’s okay.
Jordan Sudberg recommends starting with micro-movements, especially for those who have been sedentary due to pain.
Examples include:
- Ankle circles while seated
- Shoulder rolls to release tension
- Neck tilts to improve range of motion
- Wrist stretches for nerve relief
- Breathwork with movement (e.g., raising arms with inhale, lowering with exhale)
These seemingly simple exercises help retrain the brain to tolerate movement without triggering fear or flare-ups.
“The nervous system needs reassurance that movement is safe again,” says Sudberg. “Tiny steps help rebuild that trust.”
Step 3: Prioritize Low-Impact, Joint-Friendly Practices
Once you’re ready to expand beyond micro-movements, focus on low-impact, joint-friendly activities that support strength, flexibility, and endurance—without overloading the body.
Jordan Sudberg often recommends:
- Walking: Even 5–10 minutes daily can stimulate circulation and boost mood.
- Chair yoga or gentle mat yoga: Helps with mobility, core strength, and relaxation.
- Tai Chi or Qigong: Slow, flowing movements that reduce pain and increase balance.
- Water therapy or aqua aerobics: Water reduces impact while providing resistance.
- Stretching or foam rolling: When done gently, these practices improve range of motion and reduce tightness.
Always start slowly and listen to your body. If something causes sharp or intense pain, stop. If it feels mildly uncomfortable but manageable, that may be part of the adjustment process.
Step 4: Create a Safe, Supportive Routine
Consistency is key, but so is flexibility.
Dr. Sudberg advises setting a routine you can stick with, not one that exhausts you or feels like punishment.
Tips for building a sustainable routine:
- Start small: 5 minutes a day is better than 30 minutes once a week.
- Track your progress: Use a journal or app to note pain levels, activities, and how you felt after.
- Build in rest days: Recovery is part of the process.
- Listen to your energy: Some days you’ll do more; some days you’ll do less.
- Celebrate small wins: Did you move for three days in a row? That’s progress!
“The goal isn’t perfection,” Sudberg reminds. “It’s momentum.”
Step 5: Work with a Pain-Informed Movement Professional
While there’s a lot you can do on your own, many people benefit from working with professionals who understand both movement and chronic pain.
Jordan Sudberg encourages patients to seek out:
- Physical therapists with chronic pain specialization
- Occupational therapists who can adapt exercises for daily life
- Certified yoga therapists with experience in trauma or pain
- Trainers familiar with mobility challenges
A movement expert can customize routines, provide accountability, and prevent you from overdoing it.
“You don’t have to do this alone,” Sudberg says. “In fact, having guidance often makes all the difference.”
Step 6: Don’t Ignore the Mental and Emotional Side of Movement
Chronic pain isn’t just physical—it affects mood, confidence, and self-image. That’s why Sudberg’s approach includes attention to mental and emotional resilience.
“Fear of pain can be more limiting than the pain itself,” he says. “Mindfulness, support, and gradual exposure help patients feel safe in their own bodies again.”
Consider incorporating:
- Mindful breathing before and after movement
- Meditation or guided relaxation
- Journaling about how you feel after activity
- Talking with a therapist trained in pain psychology or CBT
The more supported you feel, the easier it is to keep going.
Final Thought: You’re Not Broken—You’re in Progress
Living with pain can feel isolating. It can make you question your body, your capabilities, and your future.
But Jordan Sudberg’s work reminds us: movement is a doorway to healing, not just physically, but emotionally and psychologically.
“No matter how long you’ve been in pain, movement is still available to you,” he says. “It may look different than it used to—but it can still be yours.”
Whether it’s a breath, a stretch, or a walk around the room, the first step is always the hardest. But once you start, you’ve already begun your journey back to yourself.