Warming Up with Arthritis: Why Gentle Movement Matters

Hello lovely people—hope you're doing well today.

I wanted to share a simple but important tip, especially for those of us living with arthritis.

Our bodies naturally produce a lubricant called synovial fluid, which helps our joints move more smoothly. The great thing is, we can encourage our bodies to produce more of it just by starting to move. Gentle, consistent movement helps “oil the hinges,” so to speak—making daily activities feel a bit easier.

If you’re planning something physically demanding—even just walking a little more than usual—it’s a good idea to gently mobilise your joints first. Gentle practices like Qigong, Tai Chi, or slow, mindful yoga can be fantastic ways to get your body moving without overdoing it.

Taking a few minutes to warm up can really help ease stiffness, reduce discomfort, and support joint health over time. The key is consistency and kindness toward your body.

This also helps to reduce further wear and tear on the joints thus prolonging there lifespan.

Bowen therapy is a wonderful way to help rebalance the body so the joints wear evenly and not just on the one side. Feel free to get in touch if you would like to know more about Bowen and arthiritis.

Wishing you ease, comfort, and happy joints.

With warmth,
Roland 😊

Rest to Heal: How Relaxation Helps the Body Recover from Chronic Pain

Living with chronic pain is exhausting — physically, emotionally, and mentally. When your body hurts most of the time, the idea of “relaxing” might seem impossible, or even useless.

But here’s something powerful to understand: relaxation isn’t just about comfort — it’s about healing. When you allow your body to rest, you trigger biological processes that reduce pain, repair tissues, and restore balance.

Let’s explore how relaxation helps your body heal, and how you can use it — even in the middle of a flare-up.

1. Why Relaxation Matters for Chronic Pain

Chronic pain often keeps your nervous system stuck in fight-or-flight mode — a stress response that heightens pain signals and keeps the body on edge. Over time, this hyper-alert state makes your system even more sensitive to pain.

Relaxation activates the parasympathetic nervous system, also called the rest-and-digest mode. When this system takes over, your body begins to:

• Slow the heart rate

• Lower blood pressure

• Reduce muscle tension

• Soften pain signals

This doesn’t mean pain disappears — but it can become easier to manage, both physically and emotionally.

2. Relaxation Lowers Inflammation

Chronic stress increases inflammation, which often worsens pain. Stress hormones like cortisol stay elevated, causing the immune system to stay in overdrive.

Relaxation helps your body:

• Lower cortisol levels

• Balance immune function

• Ease inflammatory pain (like in arthritis, fibromyalgia, or back pain)

Practices like deep breathing, restorative yoga, or even quiet time in nature can help reduce that inflammatory load.

3. Rest Supports Better Sleep — and Sleep Heals

Sleep and pain are deeply connected. Poor sleep increases pain sensitivity. And pain often makes sleep hard to come by.

But here’s a hopeful fact: resting during the day — even just 10 minutes of deep breathing or guided meditation — can help rebalance your body’s sleep system. Better relaxation leads to better sleep. And sleep is when your body:

• Repairs damaged tissues

• Calms the nervous system

• Processes emotions

• Boosts healing hormones like growth hormone and melatonin

If you can’t sleep deeply yet, start with resting fully awake. It still helps.

4. Relaxation Promotes Cellular Healing

When you rest, your body kicks off internal repair work. One key process is autophagy, where your cells clean out toxins and repair damage — like a self-care system built right into your biology.

This is especially helpful in chronic pain conditions, where healing often falls behind due to constant stress.

During deep rest, your body:

• Clears damaged cells

• Reduces pain-related fatigue

• Rebuilds tissues more efficiently

5. Emotional Healing Supports Physical Healing

Chronic pain doesn’t just live in the body — it affects the mind and mood, too. Depression, anxiety, and isolation are all common among those who suffer long-term.

Relaxation practices can help soothe the emotional burden of pain. By calming the brain’s fear center (the amygdala) and boosting mood-regulating chemicals (like serotonin and oxytocin), relaxation brings a sense of emotional safety that supports physical recovery.

Even 5–10 minutes a day can begin to:

• Decrease anxiety

• Lift low mood

• Build emotional resilience

How to Relax — Even in Pain

You don’t have to be pain-free to start healing. Try one or two of these gentle, low-effort practices:

✨ Deep Breathing

Try 4-6 breathing: inhale for 4 counts, exhale for 6. Repeat for a few minutes.

✨ Guided Meditation

Use a free app like Insight Timer, Calm, or Headspace for pain-specific meditations.

✨ Restorative Movement

Gentle stretching, yoga, or tai chi — even from bed — can help release tension.

✨ Soothing Sensory Tools

Warm baths, calming music, essential oils, or soft textures can signal your brain that you’re safe.

✨ Time in Nature

A short walk or sitting under a tree can reset your nervous system naturally.

Final Thoughts: Rest Is Not a Luxury — It’s a Lifeline

You are not weak for needing rest. You are wise for seeking it.

When you live with chronic pain, you're already carrying a heavy load. Giving yourself time to rest isn’t “doing nothing” — it’s doing exactly what your body needs to begin healing.

So today, take five minutes to slow down. Breathe deeply. Turn inward. Let your body remember what it feels like to be safe.

Healing doesn’t always start with effort — sometimes, it starts with stillness.

🌿 Need help getting started?

Bowen therapy can be a powerful tool to help the tip the bodies nervous system into deep states of relaxation which promote healing. Get in touch with me on the contact page to find out more.