Exercise can reduce dependence on pain medications

Millions of Americans live with chronic pain and rely on medication just to get through the day.

According to the CDC, over 20 percent of U.S. adults live with chronic pain, and more than 1 in 10 report high-impact chronic pain that interferes with their ability to work or enjoy daily life. In response, an estimated 1 in 8 Americans is prescribed an opioid each year. And that doesn’t include the millions who regularly take over-the-counter medications like Advil, Tylenol, or Aleve.

One study found that more than 15 percent of U.S. adults take over-the-counter pain medications at least three times per week. These medications are easy to grab and seem harmless, but long-term use can carry real health risks. Common side-effects include stomach ulcers, liver or kidney damage, and even increased risk of heart complications. Meanwhile, prescription medications like opioids bring concerns about tolerance, dependence, and long-term impact on quality of life.

Is there another way to manage pain—especially chronic pain—without relying so heavily on medication?

For many people, the answer is yes. And one of the most effective tools is also one of the most underused: exercise.

While it’s not a miracle cure, consistent, intelligent movement has been shown to significantly reduce the need for pain medications over time. Here’s how:

1. Your body produces its own pain relievers.

When you exercise, your body releases natural chemicals like endorphins and endocannabinoids. These act similarly to medications by reducing pain and boosting mood—but without side effects. Regular movement helps your brain become better at managing discomfort. For many, this leads to a noticeable drop in reliance on pain medications.

2. Exercise addresses the root of most chronic pain.

Roughly 70 to 80 percent of chronic pain cases are musculoskeletal in nature. That includes lower back pain, neck pain, shoulder injuries, and joint stiffness—issues that often stem from instability, poor movement patterns, or weakness, rather than structural damage. Properly designed exercise strengthens the body, improves joint function, and reduces the mechanical stress that causes pain in the first place.

3. Movement helps calm an overactive nervous system.

Long-term pain doesn’t always mean ongoing damage. In many cases, the nervous system becomes overly sensitive, sending pain signals even when the body is safe. This is known as central sensitization. Through slow, progressive movement, the brain starts to trust motion again, reducing the intensity and frequency of those pain signals. This helps people regain confidence and reduce their need for medication.

4. Exercise improves sleep, stress, and inflammation.

Pain is often linked to poor sleep, high stress, and chronic low-grade inflammation. Exercise helps improve all three. People who move regularly tend to sleep better, have more energy, and report lower levels of anxiety and depression. These changes don’t just help mood—they lower overall pain sensitivity and the perceived need for medication.

Pain medications can play a necessary role in recovery. But for many, long-term relief comes not from a bottle but from rebuilding the body.

“Forged In Motion” strength and resilience coaching program was designed for people who have finished rehab but still want to build durability and protect against future injury. However, many of our clients haven’t had physical therapy at all—they simply value strength, resilience, and long-term health. If that’s you, this might be your next step.

Samaritan Ministries members can mention their membership to receive a discounted rate. Learn more at ForgedInMotion.com.

Publication of this article is not intended to be an endorsement of Forged in Motion.

Disclaimer: The information in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult a licensed health care professional before beginning any new exercise or wellness program. Forged In Motion and Nathan Appleby, PT, DPT, are not liable for any injury, health complications, or adverse outcomes, including but not limited to death, that may result from the use or misuse of this information. All participation in physical activity should be guided by a qualified provider.