Understanding Chronic Pain: A Science-Based Guide
Written by Katie Pritchard, OTD
For people who prioritize fitness and movement, chronic pain can be a puzzling and frustrating challenge. Unlike the sharp, immediate pain that signals injury, chronic pain lingers for months — sometimes even when there’s no clear physical damage. To better manage chronic pain, it helps to understand what’s happening inside your body and nervous system.
What Is Chronic Pain?
Chronic pain is defined as pain lasting longer than three months, often persisting beyond the time it takes for an injury to heal. Unlike acute pain, which serves as a protective warning, chronic pain results from changes in how your nervous system processes pain signals. Essentially, your nervous system can become sensitized, meaning it amplifies pain signals or produces pain in the absence of tissue damage.
How Does the Nervous System Influence Pain?
Pain begins with signals sent from nerves in the body to the brain, where the sensation of pain is created. When tissue is injured, nerve endings send signals to alert the brain to protect the area. However, in chronic pain, this signaling pathway becomes altered:
Increased Sensitivity: Nerve pathways become hyperactive and more responsive to stimuli, including those that would normally not cause pain
Central Sensitization: The spinal cord and brain amplify pain signals, making sensations feel more intense or prolonged.
Altered Pain Perception: The brain’s interpretation of pain can become distorted, maintaining pain even when the original injury has healed.
This means that chronic pain is not simply a direct reflection of tissue damage but a result of complex nervous system changes.
Why Movement Is Essential
While chronic pain might make you want to avoid physical activity, movement is actually a key part of retraining the nervous system. Engaging in regular, controlled exercise helps reduce sensitivity by:
Modulating Pain Signals: Movement stimulates the release of natural pain-relieving chemicals (endorphins) and recalibrates nerve pathways.
Improving Function: Strengthening muscles and improving joint mobility can reduce mechanical stress that might contribute to pain.
Promoting Neuroplasticity: The nervous system can reorganize itself, learning new, less painful ways of processing sensations.
The Role of Contrast Therapy in Recovery
Alternating between deliberate cold & heat exposure supports pain management by:
Enhancing Circulation: Heat promotes blood flow, aiding tissue repair, while cold reduces inflammation and numbs nerve endings.
Calming the Nervous System: The alternating temperatures can help regulate nerve activity, reducing hypersensitivity and promoting relaxation.
Supporting Muscle Recovery: Contrast therapy can alleviate soreness and improve tissue recovery after workouts.
Practical Strategies for Managing Chronic Pain
Progress Gradually: Increase exercise intensity and duration slowly to avoid triggering heightened pain responses.
Harmful vs Protective Pain: Some discomfort during movement is expected, this is your nervous system adapting — it doesn’t necessarily mean damage.
Stay Consistent: Regular exercise and recovery routines maintain nervous system balance and reduce flare-ups.
Incorporate Mind-Body Techniques: Breathing exercises, mindfulness, and relaxation can reduce nervous system overactivity and pain perception.
Moving Forward With Confidence
Chronic pain is a multifaceted condition driven by changes in the nervous system rather than just ongoing injury. By embracing movement and recovery strategies, you can help your body and brain recalibrate, reduce pain sensitivity, and improve your quality of life. Staying active, patient, and informed empowers you to overcome the barriers of chronic pain and continue pursuing your fitness goals.