Photography by Daniela Stallinger, Illustrations by Ulla Puggaard
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Pain Busters
By AARP The Magazine editors, January-February 2004
10 easy exercises to help you ease your aches—and you can do them at home
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Stiff neck? Achy back? Painful knees? Those sore joints might be keeping you
from exercising, but lack of exercise may actually be what's causing the
pain.
Why? Strong muscles act as shock absorbers that help protect your joints.
Think of them as a force field that cushions your knees and other sore spots.
Solid muscles also prevent injury and help joints to stay aligned.
To keep pain at bay, whether it's a twinge of arthritis or lingering
aches, try this strengthening routine developed by Miriam Nelson, Ph.D., and
her colleagues at Tufts University for her bestselling book Strong Women and
Men Beat Arthritis. You'll start with four exercises to build a solid
pain-busting foundation, then add more over 16 weeks. Plan on 30 minutes three
times a week for the first few weeks, and a little more time as you add new
exercises. For optimal results, incorporate stretching and aerobics.
To start, you'll need pairs of one-, two-, three-, and five-pound
dumbbells or a set of adjustable wrist weights. You'll also need 10- or
20-pound adjustable cuff-ankle weights for two of the exercises. So what are
you waiting for? Get strong and start fighting pain now!
Eat Away Pain
Strength exercises can help ease your aches, but if you've got
arthritis, the right diet is critical. Research shows that three
nutrients—vitamin C, beta carotene, and folate—are powerful
painbusters. (In fact, studies show that people with rheumatoid arthritis have
lower levels of vitamin C in their blood and joint fluid.) To get the big
three, Dr. Nelson suggests at least six servings of produce a day, three each
of fruits and vegetables, particularly the leafy green kind (one of the best is
spinach). Good beta-carotene sources include sweet potatoes, carrots, and
mangoes. For extra insurance, take a daily multivitamin—that'll help
you cover most of your nutritional needs. And speaking of food, less is more
when it comes to pain-fighting. Studies show that if the average person dropped
about 11 pounds, he or she would reduce osteoarthritis pain by half.
Strengthens: Thigh and buttock muscles
Pain-eraser: Strong lower body muscles cushion your knee joints and support
the back.
Stand with your feet a bit more than hip-width apart, toes out slightly,
arms crossed. Bend at the hip, lower your buns to the chair, then push up.
(Skilled exercisers can go chair-free—stop going down when thighs are
parallel to the floor.) Pause, then return to the original position. Do 12
repetitions (i.e., repeat 12 times), rest for 30 seconds, and do 12 more.
Strengthens: Thighs, hips
Pain-eraser: Strong thigh muscles give major support to the knees.
Stand about a foot in front of a staircase or step. Hold a five-pound
dumbbell in each hand. Next, put your right foot up on the step. Keeping your
right foot stationary, step up with your left foot, then down. Do 12 reps with
the left, then switch (that is, keeping your left foot on the step, work the
right one up and down 12 times). Rest for 30 seconds, and do another set. Out
of shape? Start without the hand weights and work your way up as you get
stronger.
Strengthens: Chest and front shoulder muscles
Pain-eraser: A powerful upper body is a shock absorber for shoulders.
Lie on your back, knees bent, feet flat on the floor, hip-width apart. Start
with your arms at your side, then bring the dumbbells over your chest, elbows
slightly bent. Keep hips and back flat on the mat. Pause when the dumbbells
almost touch, then return. Do 12 reps, rest for 30 seconds, and do a second
set.
Strengthens: Calf muscles
Pain-eraser: Strong calves help support your ankles. The exercise also
improves flexibility around the joint.
Stand on the balls of your feet on a bottom stair step. Raise your heels as
high as you can. Pause, then slowly lower your heels until they're below
the step. Now raise your heels back above the step. Do 12 reps, rest for about
30 seconds, then do a second set.
Strengthens: Abs
Pain-eraser: Your ab muscles help support your back—so stronger abs
mean less back trouble.
Sit with your legs bent, hands on a mat behind your back, fingers forward.
Keep your feet on the floor. Raise your hands and place them alongside your
upper calves. Hold for 10-20 seconds. Do five reps, with 15-second breaks. (To
make it tougher, you can also raise your feet. To make it easier, keep hands on
the mat, but take your weight off them, and only hold for 3-5 seconds,
increasing time as you get stronger.)
Strengthens: Back and buttocks muscles
Pain-eraser: Helps relieve stress on the lower back.
Lie face down with your forehead on the floor, arms down, palms up. As you
inhale, raise your chest, keeping your head, neck, and back in line. Hold this
position for 10 seconds (build up to 20 as you get stronger). Exhale as you
return to the ground. Do five reps, resting for 15 seconds between each rep.
Not in good shape? Start by holding the position for just 3-5 seconds.
Strengthens: Quadriceps
Pain-eraser: Strong front thigh muscles help cushion your knees from the
impact of walking and running.
For this one you'll need ankle weights: Women should start with three
pounds, men with three to five pounds. (If you've got pain issues, do it
without weights until you build up your strength.) Sit all the way back in a
chair. Use cushions to increase the height so that only your toes—not
your heels—are resting on the ground. Start with knees bent at a
90-degree angle, then straighten your leg and raise it. Pause for a second when
it's as high as you can go pain-free, or when it's parallel to the
floor. Return to the starting position. Do 12 reps with one leg, then 12 with
the other. Rest for 30 seconds, then do a second set.
Strengthens: Hamstrings
Pain-eraser: Building the backs of your thighs further cushions the
knees.
Women should use a one-pound ankle weight, men, three pounds. Stand with
legs hip-length apart, knees slightly bent. Grasp a table or chair for balance,
then, bending your knee, extend your right heel behind you until your calf is
parallel to the floor. Pause, then lower it. Do 12 reps, then 12 with your left
leg. Rest for 30 seconds, and do a second set. (Always do this together with
the knee extension: You want to balance your hamstring and quadriceps strength
to help protect the joint.)
Strengthens: Upper back and shoulders
Pain-eraser: Eliminates stress on your spine—which reduces back pain
and improves your posture. It also helps support joints in the arms and
back.
You'll need one-, two-, three-, or five-pound dumbbells. Make sure you
choose a weight that feels challenging. Stand a few feet back from a table,
feet shoulder-width apart. Bend toward the table from your hips (you, not the
table, should be supporting most of your weight). Rest your left hand on the
table. Then, with your right arm slightly bent at the elbow, raise the dumbbell
to the side. Pause for one second, then lower your arm. Do 12 reps with the
right arm, then 12 with the left. Rest for 30 seconds and do a second set.
Strengthens: Shoulder muscles, upper arm muscles, and upper back
Pain-eraser: Helps stabilize the shoulder joint—which can ease
bursitis and tendonitis pain.
You can do this one standing or seated in a chair. Hold the dumbbells with
palms facing out, shoulder-width apart, at neck level. Keep your back straight
and your head in line with your spine. Press the weights straight up over your
head. Don't lock your elbows. Pause, keeping shoulders relaxed, then lower
the weights to the starting position. Do 12 reps, rest for 30 seconds, then do
another set.
Now, check out our illustrated guide to tai-chi moves that can boost your balance.
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