Jordan Sudberg’s Guide to Pain-Friendly Workouts: Moving Safely with Chronic Pain

For many people living with chronic pain, the idea of exercising sounds daunting—or downright impossible. When every step, stretch, or movement comes with discomfort, it’s easy to assume that the safest choice is to stay still.

But according to Jordan Sudberg, a leading pain management specialist, avoiding movement can actually make pain worse over time.

“The body is designed to move,” says Sudberg. “And when we stop moving, we stiffen, weaken, and create more sensitivity in the nervous system. The key is finding pain-friendly movement—the kind that helps without harming.”

In this post, we’ll explore what “pain-friendly workouts” really mean, why movement is essential for chronic pain relief, and how to exercise safely and confidently, no matter your condition or fitness level.

Why Movement Matters When You Live with Chronic Pain

It may seem counterintuitive, but gentle movement is one of the most powerful tools in pain management.

Regular, controlled exercise can:

Reduce inflammation
Improve circulation to painful areas
Strengthen muscles that support joints
Boost endorphins, the body’s natural painkillers
Improve sleep and mood
Retrain the nervous system to be less reactive to pain

Jordan Sudberg emphasizes that inactivity can create a vicious cycle: pain leads to less movement, which leads to deconditioning, which leads to more pain.

“You don’t need intense workouts to see results,” he says. “You just need consistency, modification, and a little guidance. The right movements can actually soothe the nervous system and give you more control over your symptoms.”

What Makes a Workout “Pain-Friendly”?

Pain-friendly workouts are designed to be low-impact, adaptive, and mindful. They take into account your current limitations, avoid flaring up your condition, and focus on function over intensity.

Here’s what to look for:

Gentle range-of-motion exercises to reduce stiffness
Low-impact cardio to improve stamina
Strength-building using body weight or light resistance
Focus on posture and alignment
Mind-body connection (e.g., yoga or tai chi)
Built-in rest and breathing intervals

Sudberg often works with physical therapists to help patients develop customized workout plans that complement medical treatment.

“Movement should be healing, not punishing,” he reminds. “If you’re gritting your teeth to get through it, it’s probably not the right type of exercise for you.”

Pain-Friendly Workout Options Recommended by Jordan Sudberg

Here are some Jordan Sudberg-approved exercises that are widely beneficial for chronic pain sufferers. Always consult your doctor or physical therapist before starting a new regimen.

1. Walking (with Modifications)

A simple walk—indoors or outside—can increase circulation, reduce stiffness, and gently elevate your heart rate.

Tips:

Start with 5–10 minutes and build up gradually
Choose flat, even surfaces
Wear supportive footwear
Use walking poles or a cane if needed for stability

“Walking is underrated,” says Sudberg. “It’s free, accessible, and can be tailored to nearly any fitness level.”

2. Water-Based Exercise

Swimming or water aerobics provide resistance without impact, making it perfect for joint and muscle pain.

Benefits:

Buoyancy reduces pressure on joints
Allows for fuller range of motion
Improves endurance without strain

Jordan Sudberg often refers patients with fibromyalgia or osteoarthritis to aquatic therapy programs for safe, enjoyable movement.

3. Chair Yoga or Gentle Stretching

Stretching helps reduce stiffness, improve flexibility, and calm the nervous system. Chair yoga is ideal for those with limited mobility.

Try:

Neck rolls and shoulder circles
Seated spinal twists
Hamstring and calf stretches
Diaphragmatic breathing

Sudberg recommends 10–15 minutes of light stretching daily to counteract sedentary habits and reduce muscle tension.

4. Tai Chi or Qi Gong

These ancient practices combine slow, deliberate movement with focused breathing, offering a meditative way to move.

Benefits:

Improves balance and coordination
Reduces anxiety and stress
Enhances body awareness

“Tai Chi is incredibly effective for chronic pain,” Sudberg says. “It teaches the body and brain to move in harmony, which can reduce hypersensitivity to pain.”

5. Resistance Band Exercises

Light resistance training helps maintain muscle mass and joint stability—crucial for people with back pain, arthritis, or injury recovery.

Start with:

Bicep curls
Seated rows
Mini squats (if able)
Side leg raises

Sudberg emphasizes form overload. “The goal isn’t to build in bulk. It’s to improve strength, posture, and function.”

How to Exercise Safely with Chronic Pain

The most important part of any pain-friendly workout plan? Listening to your body.

Follow the “Pain Rule”:

If pain increases significantly during or after the activity—and doesn’t return to baseline within 24 hours—scale back next time.

Jordan Sudberg’s top safety tips:

Warm up and cool down: Prepare your body before activity and ease out of it after.
Use proper technique: Poor form can worsen pain or cause new issues.
Pace yourself: Avoid the boom-bust cycle (doing too much on good days and crashing the next).
Track your progress: A movement journal can help you identify patterns and triggers.

“Slow progress is still progress,” Sudberg reminds patients. “It’s not about perfection—it’s about consistency and sustainability.”

When to Work with a Specialist

If you’re new to exercise or managing a complex pain condition, it’s smart to work with:

A physical therapist trained in chronic pain
A pain management specialist like Dr. Sudberg
A certified fitness instructor experienced in adaptive exercise

A personalized movement plan can help you avoid injury, stay motivated, and adjust your routine as needed.

Final Thoughts: Movement as Medicine

Chronic pain may change the way you move—but it doesn’t mean movement is off the table. With the right mindset, modifications, and support, pain-friendly workouts can become a source of strength, not stress.

Jordan Sudberg believes that empowering patients with safe, achievable exercise routines is one of the most overlooked aspects of long-term pain relief.

“You don’t need to run marathons,” he says. “You just need to move—mindfully, gently, and consistently. Movement is medicine. Use it wisely, and it will serve you.”