Do You Feel in Control of Your Pain?
How we interpret pain matters—it informs the actions we feel we need to take to address it, and it directly influences our experience with pain itself.
Research shows that when someone feels less control over their pain and the disability that may accompany it, both their pain intensity and functional limitations increase.
🚨 Certain thought patterns—often unknowingly shaped by the medical, rehab, and fitness industries—are linked to higher pain levels, emotional distress, and disability:
Pain Catastrophizing: Believing pain means inevitable harm or a serious underlying issue.
Helplessness: Feeling that nothing can be done to improve the pain.
Viewing Pain as a Sign of Damage: Thinking pain is always a signal that something is "wrong" and needs to be "fixed."
Unfortunately, the very professionals meant to help—PTs, chiropractors, MDs, massage therapists, and trainers—often reinforce these beliefs rather than challenge them:
❌ PTs blaming pain on “bad posture” and making clients dependent on constant form correction.
❌ Chiropractors attributing pain to misalignments that only they can "fix."
❌ Doctors over-prescribing imaging and surgeries that may not be necessary.
This creates a cycle of dependency rather than empowerment. The more a person believes their pain is beyond their control, the more powerful and distressing the pain becomes.
But Here’s the Good News: 🚀
A well-structured exercise routine—one focused on building strength, mobility, resilience, and tolerance to movement—has been shown to counteract these negative psychosocial factors.
🔹 Building Strength = Building Control
Progressive resistance training has been linked to greater self-efficacy, improved mood, and reduced pain perception. When clients see themselves getting stronger, their confidence in their body’s ability to handle movement skyrockets.
🔹 Mobility & Exposure to Movement = Reduced Fear
Gradually exposing the body to a variety of movements helps reframe pain as something manageable, rather than something to avoid. This reduces fear-avoidance behaviors and helps break the cycle of inactivity and worsening disability.
🔹 Resilience Training = Reduced Catastrophizing
When we safely push our physical limits, we retrain our nervous system to interpret sensation differently. What once felt threatening becomes just another challenge—one that can be met with confidence rather than fear.
🔹 Autonomy Over Movement = Taking Back Control
Being guided through a well-designed program that progressively increases exposure to challenging but manageable exercises gives clients direct evidence that they are NOT fragile. Instead of seeking external fixes, they begin to trust their ability to move well and tolerate stress.
The Bottom Line?
Pain is more than just a physical sensation—it is deeply influenced by how we think, feel, and move.
If you’re experiencing pain, know this: you are not broken, and you are not powerless.
🔹 Surround yourself with providers who empower you.
🔹 Prioritize movement that builds strength and confidence.
🔹 Protect your headspace from fear-based messaging.
Pain doesn’t mean you need to be “fixed.” It means you need a better approach.
