🏃♀️ Movement Matters: Why Exercise Helps with Chronic Pain(And how it fits into DBT’s “PLEASE” skills)
When you live with chronic pain, the idea of exercising might feel impossible — or even scary. You’re already hurting, so why would you move more?
But here’s something we know from both science and lived experience: gentle, consistent movement can actually help reduce pain over time. In Dialectical Behavior Therapy (DBT), exercise is part of a group of skills called PLEASE, which help you take care of your body so your mind can function at its best.
🧩 What Is “PLEASE” in DBT?
“PLEASE” is an acronym that helps us reduce emotional vulnerability by caring for our physical health. It stands for:
PL – Treat PhysicaL illness
E – Balanced Eating
A – Avoid mood-Altering substances
S – Balanced Sleep
E – Get regular Exercise
These skills are about prevention. When your body is cared for, your emotions are easier to manage, and your ability to handle distress — including pain — improves.
🧠 Why Exercise Helps with Chronic Pain
Exercise isn’t just about fitness — it’s about sending helpful signals to your brain and body. Here’s how it helps:
It releases endorphins, your body’s natural pain-relievers
It improves sleep, which lowers pain sensitivity
It strengthens muscles, which reduces strain on painful joints or nerves
It lifts your mood, which can reduce the emotional suffering that often comes with pain
It helps with energy and motivation, especially if you’ve felt stuck
It doesn’t have to be intense. In fact, low-impact, gentle movement is usually best for pain management.
🌿 What Kind of Movement Works?
Here are some movement ideas that are often safe and supportive for people living with chronic pain:
Walking (even 5 minutes at a time)
Stretching or yoga
Tai chi or qigong
Swimming or water aerobics
Strengthening exercises under guidance
Dancing around your room to a favourite song
The goal isn’t to push through pain — it’s to move in a way that respects your limits while gradually building your body’s trust in movement again.
💡 DBT Tip: Movement as an Act of Willingness
Choosing to move your body, even just a little, can be a radical act of willingness. It’s saying:
“This might not fix everything, but I’m open to doing what works. I’m choosing life.”
🚶♀️ A Few Tips to Get Started
Start small – Even a 3-minute stretch is a win.
Make it enjoyable – Music, nature, or a friend can help.
Track progress – Keep a gentle log of how movement affects your pain and mood.
Use mindfulness – Be present in your body, without judgment.
Rest when needed – Pacing yourself is part of the plan, not a failure.
✨ Final Thought
You don’t have to run marathons or hit the gym to benefit from movement. Even gentle, consistent exercise can help reduce pain, boost your mood, and increase your ability to cope. That’s why it’s part of DBT’s PLEASE skills — it supports your body so you can live more fully, even with pain.
👟 Want to learn more ways to manage pain with DBT skills? I offer DBT skills groups designed for people living with chronic pain. Click here to learn more, or reach out if you’d like to join.
By Dr Michelle Beukes-King
