Moving through Pain: How to Move When Working Out Feels Impossible

When you’re dealing with pain, chronic illness, or a big mental health slump, the last thing you want to hear is "go to the gym". I get it. Movement shouldn't be punishment; it should be self-compassion. The goal here isn't to get fit; it’s to gently remind your nervous system that it is safe to move. Here are some ways to still move if your in pain:

1. The 10% Rule

Throw out the idea of 100% effort. Aim for 10%. If a walk around the neighborhood feels like too much, then just walk to the mailbox and back. If a full yoga routine is impossible, then just lay on the floor and do a gentle ankle circle. The power is in the consistency of effort, no matter how small. Showing up at 10% is always better than skipping completely.

2. Move for Feeling, Not for Calories

Let go of tracking calories or steps for a minute, and focus entirely on sensation. Ask your body: What movement feels genuinely good right now?

• If you're anxious: Choose grounding movements. Press your feet into the floor and feel all 10 toes on the ground. Lay with your feet up the wall. Slowly sway or rock

• If you're depressed: Choose movements that encourage openness. Gentle side stretches, a chest lift, or a big reach overhead.

• If you're in pain: Focus on mobility. Do 5 minutes of gentle joint circles (wrists, ankles, neck).

  
  

3. The Ultimate Act of Self-Compassion

Pain and low mood are signals that your nervous system is in distress. Movement, when done gently and with intention, tells your body: "I see you, and I am here for you." It’s a profound act of self-love.

As self-compassion researcher Kristin Neff teaches:

"Self-compassion is simply giving the same kindness to ourselves that we would give to a good friend."

This means allowing yourself to move imperfectly, to stop when you need to, and to celebrate the effort regardless of the outcome.

4. Find Your Joyful Movement

The movement you stick with is the movement you enjoy. Forget the whats trendy and find what feels like genuine fun. This could be dancing to one upbeat song while you make dinner, playing with a pet, or spending 5 minutes lovingly stretching on the floor. Make it feel less like a chore and more like quality time.