Should I be Training at the Gym When I Have Pain? Chiropractic Care Can Help

As someone who’s done CrossFit for over 9 years, was a Certified Strength and Conditioning Specialist and a Chiropractor, I know how much going to the gym shapes your day, reduces stress, and supports health. Pain, though, changes the game. Training through pain without a plan can make things worse. But stopping completely often delays healing. Recent research backs this up: guided, modified training often beats total rest. So, let’s talk about how you can train with pain safely and smartly.

The simple answer to "Should I be training in the gym when I'm in pain?" is YES. In many cases training while you are hurting is OK and often beneficial. Research show that a multicomponent exercise (a mix of aerobic, strength, flexibility, and balance work) often reduces pain in chronic musculoskeletal conditions. Some painful exercises (within tolerable levels - I will generally use a 6/10 as a guide here) can lead to better short-term outcomes than completely pain-free rehab when managing chronic pain. Usually with acute pain or a sudden onset of symptoms - I'll recommend sticking to a pain free range of motion but we'll get into that in a bit.

Dose matters: frequency, duration, intensity affect how much benefit you get. For example, with neck pain, more weeks of exercise had stronger pain reduction than exercises with higher intensity (weight). So pain doesn’t always mean you stop. It means you adjust, modify, and/or reduce.

Here are ways to modify training grounded in recent evidence:

Modification	What to do	Why it helps
Pain tolerance threshold	Allow mild-to-moderate pain (e.g. ~3-6/10 on pain scale) during movement. Avoid pushing into severe pain.	Studies of chronic pain show that tolerating some pain during exercise often gives better gains than always staying pain-free.
Multicomponent programs	Combine strength, aerobic, flexibility, balance in a routine 2-3× per week for at least 4 weeks.	Recent reviews show multicomponent training is more effective. If you're not used to training like this, seek advice.
Lower the weight/load or methods like BFR - Blood Flow Restriction	Use lighter weights, or methods like BFR (bands or cuffs to temporarily restrict blood flow to a limb during low-intensity exercise) so you can train strength with less joint stress.	Lighter load strength training gets similar pain relief with less aggravation of an injury. BFR training should only be done under the advice of a professional.
Tempo & control	Slow or paused eccentric movements and controlled motion are key. Avoid jerky, fast reps in painful ranges.	Slower tempo lowers stress on joints/tissues and reduces risk of flare-ups.
Range of Motion (ROM) moderation	Stay out of painful ranges in the short term. Gradually increase ROM as pain allows. Eg.Partial squats instead of full depth squats if flexion hurts.	Soft start improves adherence and reduces aggravation. Multicomponent programs often begin with limited ROM or modified positions.
Volume & frequency	Reduce sets/reps initially. Maybe fewer training days. Slowly ramp up. Think of progressive overload.	Exercise “dose” studies show frequency and duration of intervention affect how much pain decreases.
Alter body position / load type	Use machines, bands, machines, or positional modifications (seated vs standing) to shift load.	Changing position offloads painful structures.
Sequencing / warm-ups	Put easier or more stable movements first; warm up well and potentially longer; avoid fatiguing target muscles before working on them.	Fatigue can amplify pain; good warm-ups reduce risk of flare ups.
Stability / motor control work	Add stability, balance, core control drills. This supports joints and reduces strain from compensations.	Poor control or stability often contributes to chronic pain. Rehab literature often focuses on motor control over weight/intensity.

There are times when training must be scaled back or halted. Some things to pay attention to are:

• if pain worsens over time instead of gradually improving,

• if pain is sharp or radiating with numbness/tingling,

• following an acute severe injury like a fracture or severe sprain,

• when rest helps more than movement (some joint inflammations or if there are underlying conditions to consider).

In many acute injuries earlier rehab is better than delaying. Delaying rehab even 9 days vs 2 days after some muscle injuries prolongs return-to-play. It ultimately comes down to your goals and how you would like to achieve them.

Our bodies are great at adapting and healing. A key concept here is that you still need to load tissue (muscles, joints, ligaments) in order for it to heal properly. But ramp up smartly: start light, safe, and slow; increase load, ROM, frequency in small steps. Keep in mind to monitor pain and dial back if it spikes or stays. Remember that it is important to progress over days or weeks, not hours or minutes.

Training at the gym when you have pain is often better than stopping completely. If you plan carefully, modify loading, listen to your body, you can train safely and support healing. Total rest is sometimes needed but often over-used. If you’re unsure how to progress or keep flaring up when you try to train, chiropractic care can help guide you with the right plan, monitor your progress, and keep you moving toward recovery. Book a visit at Coastal Life Wellness and let’s build a plan that works for you.

Dr. Alfredo is a health enthusiast who’s goal is to help people and families live healthier, happier lives. My philosophy on health is simple - our body’s have the amazing ability and potential to self-adapt, self-regulate and THRIVE in this world.

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