Strength exercises might not be the first thing you think of when you live with pain. But building strength gently and gradually can help your body feel more capable and supported, and many people find their pain bothers them less as a result.

What research suggests

Reviews of research on exercise for long-term musculoskeletal pain have found that strength exercises can help reduce pain and improve how well people manage day-to-day tasks. The benefits tend to build over several weeks of regular practice, and the exercises don’t need to be hard to help.

Why strength helps

Stronger muscles share the load of everyday movements, like lifting, climbing stairs or getting up from a chair. Gentle strength exercises also help your nervous system feel more confident about movement, which can help turn the volume down on pain.

Starting gently

Your VIDA videos include gentle strength movements that build gradually. You could try:

• Following the easier options on tougher days.
• Doing fewer repetitions rather than skipping the session.
• Moving slowly and with control, within a comfortable range.

Everyday strength

Everyday activities count too. Carrying shopping, climbing stairs, gardening or getting up from a chair without using your hands all help build strength in ways that matter for daily life.

What it should feel like

Strength exercises should feel like your muscles are working, not like your pain is building. Some muscle tiredness or mild soreness the next day is normal, especially at first.

Something to try this week

During your VIDA video this week, focus on the strength movements. On tougher days, choose the easier options and fewer repetitions, rather than skipping them.

What to take away

• Strength exercises can help reduce pain and improve daily function.
• Benefits build over several weeks of regular practice.
• On tougher days, choose easier options and fewer repetitions.
• Everyday activities like carrying and stairs help build strength too.

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