Should I Exercise Even Though It Hurts? A Guide to Moving Safely Through Pain
One of the most common questions we hear at Body Zest is:
“Should I still exercise if I’m in pain?”
Whether it’s a dull ache in your lower back, a tight shoulder, or ongoing knee pain, the decision to keep moving — or rest — isn’t always clear-cut.
Let’s unpack what pain during movement actually means, how to exercise safely when it hurts, and when to seek help.
Not All Pain Is the Same
Understanding the type of pain you're experiencing is key.
✅ Normal discomfort:
Muscle soreness after exercise (DOMS)
Mild stiffness or fatigue
Feeling “tight” but loosening with movement
These sensations are often part of your body adapting to movement. They’re usually safe to move through — and in many cases, gentle activity can actually help ease them faster.
❌ Pain to pay attention to:
Sharp, stabbing, or shooting pain
Pain that worsens as you move
Pain that lingers after rest or sleep
A sensation of instability or giving way
Sudden onset pain with no clear reason
These symptoms may indicate an underlying issue such as a strain, irritation, or joint dysfunction — and continuing to train through them could make things worse.
Pain Is a Signal — Not Always a Stop Sign
Pain is your body’s way of saying, “something needs attention.”
It doesn't always mean stop — but it always means listen.
Sometimes, pain is simply your nervous system being protective. With the right support and gradual exposure to safe movement, you may be able to move more than you think — even with discomfort.
The key is knowing when and how to adjust.
What Kind of Movement Helps?
If your pain is low-level or chronic (like ongoing back pain or postural tension), modified movement can actually support healing by:
Improving circulation
Encouraging joint lubrication
Supporting mood and stress reduction
Helping the brain “de-threaten” safe movement
Examples of pain-friendly movement include:
Walking
Swimming or water-based exercise
Gentle mobility work
Resistance bands
Pilates, yoga or bodyweight exercises with adaptations
Top Tips for Exercising Safely With Pain
Modify, don’t avoid
Swap or simplify movements rather than skipping them altogether.Focus on control over intensity
Pain often increases when the body feels unstable or rushed. Slow, intentional movement is usually safer.Don’t push through sharp pain
Mild discomfort? Possibly okay. Sudden, intense pain? That’s your cue to stop.Breathe and observe
Holding your breath during movement often increases pain and tension. Use slow exhales to calm your nervous system.Track patterns
If the pain eases with movement, great. If it consistently worsens — it's time to get it checked out.
When to Seek Help
If you’re unsure whether it’s safe to keep exercising, or the pain is affecting your daily life, it’s worth getting professional input.
At Body Zest, our osteopaths and sports therapists help people every day who feel stuck between rest and movement. We assess what’s going on, explain why it might be happening, and create a plan that helps you build strength and confidence again — without guessing or overdoing it.
Final Thoughts
Movement is medicine — but only when it’s the right kind of movement, done at the right time.
Listening to your body doesn’t mean avoiding all activity — it means responding with care, awareness, and strategy.
So, should you exercise even though it hurts?
Sometimes, yes — but it depends on the pain. And how you move matters.