Arthritis

The Reality of Movement with Chronic Illness

Let's talk about something that's been on my mind lately (actually who am I kidding, it’s always on my mind) – how we approach movement when living with chronic illness or pain. I've been thinking about this a lot, especially after my recent conversation with Dr. Monica Blied, and I want to share some thoughts that might help you navigate your own movement journey.

First things first: movement shouldn't make your body feel worse. I know that might sound obvious, but how many times have you pushed yourself too hard because you felt like you "should" be able to do more? I get it – I've been there too. Even with a personal trainer for a husband (yes, really!), I've struggled with finding the right balance.

Here's the thing about living in a chronically ill or painful body: most people don't get it. They don't understand that some days, just getting out of bed feels like running a marathon. They don't get that we can't just "push through" or that what worked yesterday might not work today. And that's okay – they don't need to understand. But YOU need to understand and honor where your body is at.

A Gentler Approach to Movement

Dr. Monica shared some really beautiful insights about approaching movement in a way that actually serves our bodies. Here are some ideas that we think might help anyone, anywhere:

1. Use Technology to Your Advantage

You don't need expensive gym memberships or fancy equipment. Apps like FitOn offer free workouts with trainers of all different body types and abilities. You can do everything from gentle stretching to strength training, and yes – you can do it from your bed if that's what your body needs today.

2. Embrace the Slow Pace

This one's huge, y'all. When we finally have a good energy day, it's so tempting to go all out. But you know what happens next – we end up depleted for days or even weeks. So instead, try starting with just 5 minutes of gentle stretching. Yes, really – just 5 minutes! Think of it like drinking water. You wouldn't try to make up for a week of dehydration by drinking gallons in one day, right? (Actually, if you’re like me, you probably have tried this. And you quickly found out why it’s not a great idea…)

3. Find Your Movement Buddies

This one is big for me, but it took me a loooong time to get past my social anxiety and actually join a group class. FitOn has body-doubling zoom meeting where you can workout with others, if you feel that’s the missing link to your motivation levels. Sometimes just knowing someone else is moving their body mindfully alongside you is all you need to get into a consistent practice. Personally, I went from needing to be with a personal trainer 1:1, then I finally built up the courage and safety to do a group class, and now I can actually work out at home all by myself - something I NEVER thought I’d be able to do!

The Most Important Piece: Self-Compassion

We have to talk about grace for a minute, because this might be the most important part of all. Living in a body with chronic pain or illness is HARD. Some days you might only manage one stretch, or you might need to skip movement altogether. Your best will look different every day, and that's not just okay – it's normal. As hard as it is to accept our limitations, it’s actually critically important. When you push yourself past your limits and beat yourself up about how you feel, you send danger signals from your nervous system to your mind. This does the opposite of what you actually want (progress.)

Progress isn't linear. Far from it. Dr. Monica shared that her journey to consistent movement took a year and a half, and it wasn't about exercising every day. It was more like "having a real good week of exercising two days that week, and then maybe not exercising yet for three weeks." Sound familiar?

Sometimes movement means doing range-of-motion exercises in bed. Sometimes it means gentle chair yoga. Sometimes it means celebrating that you stretched your arms above your head once today. It ALL counts.

And that’s why Dr. Blied’s app, Face of Health, offers a little of everything related to mindful, self-compassionate, and gentle movement.

A Quick Note About Discomfort vs. Pain

This is tricky to talk about, because there's a fine line between beneficial discomfort and actual pain. When I wake up, I'm often tight and braced from sleep. Stretching can feel uncomfortable – but there's a difference between that kind of discomfort and actual pain. Learning to recognize that difference is part of the journey, and it's okay if it takes time.

When I put my feet on the ground in the morning, I have aches and pains that used to make me feel like I had arthritis, and I thought I was doing damage by stepping more with my feet. Turns out, that pain I’m feeling isn’t a signal to stop moving, it’s a signal to stress and move more (but again, slooowwlllyyy and mindfully, not forcefully and dismissively.

Moving Forward

Remember these key things:

Movement should add to your energy, not drain it Your "best" will look different every day Small, consistent efforts add up over time It's okay to start exactly where you are If you're feeling overwhelmed by all this, that's completely normal. Maybe start by just following your body's natural urge to stretch when you wake up. Or try one chair yoga video. Or simply raise your arms over your head while sitting in bed.

Whatever you choose, remember this: you're not alone in this journey. Your movement doesn't have to look like anyone else's. What matters is finding what works for YOUR body, on YOUR timeline, in YOUR way.

Take it slow, be gentle with yourself, and remember – movement shouldn't make your body feel worse. It should be something that helps you feel more at home in your body, one small stretch at a time.

What small movement could you try today? Remember, it doesn't have to be perfect – it just has to be yours. 💕

Check out Dr. Monica Blied’s app, Faces of Health, which includes practical resources like

Mindfulness Meditation for Stress Reduction Diaphragmatic Breathing for Vagal Toning (i.e., Vagus Nerve Stimulation) Alternate Nostril Breathing and Other Breathwork Exercises for Focus or Relaxation EMDR Bilateral Tapping EFT Energy Tapping Chair-Yoga Range of Motion Exercises for Fascia Softening Brainspotting self-spotting Exercises Grounding meditations, Breath Prayers, Coloring Book, and a Community feature …And new content uploaded every month! *This post was written by Destiny Davis LPC CRC and originally appeared on Ep 80: Movement Shouldn't Make Your Body Feel Worse w/ Monic...

and it's based on my interview with Dr. Blied on episode 80 of The Chronic Illness Therapists Podcast! Tune in on Apple or Spotify.