Engaging in physical exercise could help ease symptoms of migraines, period cramps, and chronic pain in a manner similar to or even more effectively than common painkillers, according to a comprehensive study by Adelaide University.
Researchers reached this conclusion after analyzing 157 systematic reviews that encompassed 2,736 randomized controlled trials and more than 220,000 participants. The findings demonstrate that exercise can significantly alleviate both acute and chronic pain across a wide spectrum of health conditions.
“At a time when we’re looking for safe and effective ways to manage pain beyond medication, these findings provide strong evidence for making exercise a more routine part of pain care,” said Carol Maher, a senior researcher at Adelaide University.
The study specifically analyzed how the type, intensity, and duration of physical activity influenced pain relief. On average, exercise reduced pain by approximately 1.1 points on a zero-to-10 scale. This reduction is roughly 60% larger than the average pain relief reported for common medications in separate chronic pain trials.
Surprisingly, the researchers discovered that more intense or prolonged physical activity did not yield better results. Low-intensity exercise actually provided greater pain relief than moderate-to-vigorous activity. Additionally, shorter programs lasting around 12 weeks showed larger positive effects than longer-term regimens.
“Importantly, we found that more exercise wasn’t necessarily better. In fact, shorter-duration and lower-intensity programs showed greater reductions in pain, suggesting people may not need to exercise harder or for longer to experience meaningful benefits,” explained lead researcher Ben Singh. Programs requiring under 120 minutes per week were found to be more effective than higher weekly-duration routines, which can often feel unattainable for individuals living with chronic pain.
Biologically, exercise triggers the body to release chemicals such as endorphins and serotonin. These substances help reduce the perceived intensity of pain and increase overall pain tolerance. Singh noted that physical activity also helps calm inflammation, alters the way the brain responds to pain, and enhances a person's mood.
Despite these clear benefits, the study highlighted that exercise remains an underutilized treatment for pain. It is rarely prescribed with the same precision as pharmaceutical drugs, and it has not yet become routine practice in healthcare settings.
“Instead, people experiencing pain may be told to ‘stay active’, rather than being given a specific, evidence-based exercise program that considers what type of exercise to do, how hard to work and for how long,” Singh added. The study authors emphasized that healthcare providers need definitive guidance on which exercises work best for specific patients and how to prescribe them effectively.
However, the researchers cautioned that exercise is not a universal cure-all and should not be expected to completely eliminate pain. Its overall success depends heavily on individual factors, including the specific condition causing the pain, the person's current level of fitness, and how consistently they adhere to the program.
Programmes under 120 minutes per week were more effective than higher weekly-duration ones that can feel unattainable for people living with chronic pain, the researchers wrote.
