Some other points to remember:
1.^ Don’t forget to stretch after exercising.^
2.^ Start with modest goals that you can achieve.^
3. Stay focused on the long-term goals of pain reduction. Pain will not go away on
Day One. However, you will find it easier to manage your daily activities and will
be able to do more than what you could ever do before. This is the starting point
for improvement.
4. It is always best to start with a graduated program that begins with easy exercises
and increase the frequency and difficulty of the exercises as time goes on. There is
no need for you to do all the exercises listed here, though if you do so it will be
good for you. Only do as many exercises and as many repetitions as you can
manage and build up over a period of weeks. BUT DO THEM DAILY AT LEAST
ONCE A DAY. Sunday or a holiday is not an excuse for skipping
exercise.
5. When you are in pain, it may be necessary to use specific pain relieving
techniques to help you tolerate exercises. For example, pain-relieving drugs (such
as analgesics or anti-inflammatories) taken an hour before exercising may help.
Applying heat locally before exercise and cold packs after exercise can help make
exercising easier and relieve pain and inflammation.