Скачать или смотреть Exercise & Pain with Dr. Alice Li

At our February Pain Science Lecture, current pain fellow Alice Li discussed the benefits of physical exercise for chronic pain treatment and how to integrate movement into treatment plans.

A Stanford-trained physician and pain fellow, Dr. Li believes that "Movement is Life." She blends her clinical expertise and passion for dance to help patients manage painful conditions.

0:00 – Introduction to chronic pain and exercise
0:17 – Distinguishing chronic vs. acute pain
0:43 – Overview: exercise as treatment, mechanisms, types, evidence, side effects, recommendations
1:32 – Exercise types ranked for pain relief (Pilates, mind-body, core, strength, combined, stretching, McKenzie, aerobic)
2:32 – Physical Activity Guidelines for Americans: children/adolescents benefits
5:02 – Adults and older adults: mortality, cardiovascular health, diabetes, cancer, cognition, dementia, sleep, bone health, quality of life
8:00 – Recommended exercise: 150 min/week moderate aerobic + 2 days muscle strengthening
8:36 – Definition of chronic pain and its relevance to exercise
11:01 – Fear-avoidance behavior and central sensitization explained
14:03 – Mechanisms: anti-inflammatory effects, exercise-induced analgesia, endocannabinoids, endogenous opioids, neurotransmitter modulation
17:17 – Cognitive and psychological benefits: reduced catastrophizing, improved self-efficacy
19:10 – Exercise categories: endurance, strength, HIIT, dynamic flexibility, mixed strength/aerobic, functional fitness
23:02 – Key principles: consistency, pacing, enjoyment, balance
25:28 – Physical therapy: maximize at-home exercises, consider aquatherapy
28:42 – Start slow, read your body, embrace guidance and supervision
30:30 – Multidisciplinary support: physical therapist, clinical exercise physiologist, pain psychology, primary care, pain physician
32:40 – Adverse effects: physical and emotional stress, potential flares, temporary muscle soreness, rare serious events
36:34 – Evidence overview: 381 studies, 37,000 participants; small-to-moderate effect sizes; generally favorable outcomes, minimal risk
39:20 – Exercise as part of multimodal chronic pain treatment: cardiovascular fitness, healthy weight, well-being, reduced disability risk
40:11 – Exercise prescription: mode, intensity, duration, frequency; focus on cardiovascular fitness, strength, balance, flexibility

Stanford Division of Pain Medicine
https://med.stanford.edu/pain.html

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