Break Free: Pain Cycle
- Dr Senadheera
- Jun 26
- 4 min read
If you’re living with back pain, you might feel stuck in a frustrating cycle. Pain comes and goes, but sometimes it lingers — and that can leave you wondering why. That doesn’t mean you’re imagining it, or that you’re doing anything wrong. It simply means your body is doing its best to protect you, even if that response has become a little too sensitive over time.
One important reason is something called the pain cycle, which links how your body feels to how your mind responds. It can leave you feeling stuck in a heavy, disheartening place.
Understanding this can help you take back control — gently, and in your own time.
What Is the Pain Cycle?
When you feel pain, your body is telling you something might be wrong. That’s normal and useful — it’s your body’s way of protecting itself.
But here’s the tricky part: pain doesn’t always mean ongoing damage. Sometimes the pain continues even after the original cause has healed or may persist because of how your body and brain react to it.
Many of us naturally want to avoid movements or activities that cause pain, thinking that this will protect us from further harm. This is called fear avoidance.
You might:
Avoid movement because you fear it will make the pain worse
Notice your muscles stiffen or weaken from lack of use
Feel more anxious or low in mood because your body no longer feels reliable
The cycle continues: pain → fear → less movement → more pain.
It’s your body’s way of trying to protect you — even if sometimes that protection becomes perhaps more cautious than it needs to be.
Why Avoiding Movement Can Make Pain Worse
When you reduce your movement because of pain, your body becomes stiffer, less flexible, weaker, and overall less versatile— this is known as deconditioning. As a result, when you do try to move again, Your body might not feel as ready to support certain movements or handle previously everyday activities. The cycle continues, and the pain can persist longer than it needs to.
This feeds back into the cycle.
At the same time, your thoughts and emotions also shape how pain feels:
Are you scared the pain means something serious?
Do you worry it will never improve?
Do you feel overwhelmed or exhausted from trying to push through?
These responses are valid and human. But they can heighten how your nervous system processes pain — making it feel more sensitive and harder to manage.
How Your Thoughts and Feelings Affect Pain
Pain isn’t just physical — it affects how you feel and think, too. Your brain processes all your sensations, and your thoughts, feelings, and past experiences shape how you respond.
For example, if you accidentally touch something hot, your immediate reaction is to pull away — that’s protective and helpful.
But after that, how much pain you feel can be influenced by your worries and fears:
Are you scared the pain means serious injury?
Do you worry you won’t be able to do the things you love?
Are you feeling stressed or anxious about the future?
These feelings can make your body react more strongly to pain, increasing its intensity.
What Can You Do to Break the Cycle?
Breaking the cycle of persistent pain doesn’t require perfection — it starts with understanding, small changes, and kindness toward your body. Below are a few basic approaches that many people find helpful:
Gentle movement: Even small stretches or short walks can help your body stay active without pushing too hard.
Pacing and planning: Balance rest and activity. Doing too much or too little can both make things harder.
Sleep and stress support: Prioritising good sleep and learning calming strategies can lower how sensitive your system feels.
Mind-body support: Techniques like breathing exercises or mindfulness can reduce the 'alarm signals' in your brain that amplify pain.
Talk it through: Pain is easier to carry when it’s shared. Whether it’s a friend or professional, staying connected makes a difference.
A MamaGotBack eBook is on the way! We’re creating a supportive, easy-to-follow guide to help you gently break the pain cycle — with movement tips, pacing plans, and self-care strategies that work in real life.
Click here to register your interest. We’ll let you know as soon as its available.
A Note of Encouragement
Your pain is real, and your feelings are valid. But fear and avoidance can keep you trapped in a cycle that makes pain last longer and feel worse.
With gentle movement, the right support, and a compassionate approach to your body and mind, you can start to break free — one step at a time.
Many women find themselves quietly pushing through, waiting for the perfect moment when the pain is ‘gone’ to start living again. But there’s another way — one that starts with compassion, gentle education, and small steps in the right direction.
You don’t have to wait for pain to disappear to start feeling better. With the right tools — and a growing belief in your body’s ability to change — you can begin today.
Let's hear from you!
Where do you feel most stuck in the pain cycle?
Worry or fear about what pain means
Avoiding movement or pacing too much
Feeling like your strength or energy has faded
The loop just keeps going — not sure where to start
References
Kim T, Yoon J. Comparison of the effects of exercise on pain and function in patients with chronic low back pain. J Phys Ther Sci. 2015 Mar;27(3):865–868. PubMed
Moore P. The Pain Toolkit. Self-management resource. Available at: https://www.paintoolkit.org/
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