Pain Doesn’t Always Mean Injury

Physical Wellness
Written By Rachel Tauber

It’s very common to end a workday with a stiff neck, tight shoulders, or aching back. Perhaps, there is an alarm going off in the brain that something is wrong. That being said, pain doesn’t always mean something is wrong or that you’ve injured yourself. 

Pain is like a security alarm going off saying, “Hey, pay attention!” The brain analyzes your posture, stress, sleep, and movement to decide whether there is a danger. If it senses danger, it sends out a pain signal. Pain can be felt even with healthy muscles and joints. On the other hand, the nervous system can become too sensitive and pain can occur with small things like sitting too long or feeling stressed.

Pain often builds from repetition, tension, and fatigue from work instead of sudden injury. Long hours in one position can make your muscles and joints feel stiff. Workplace stress and lack of sleep can make your pain system more reactive. Worrying about pain can make the nervous system more alert, which keeps the “alarm” switched on. 

What can you do learning after pain?

  • Change how you think about pain

Remind yourself that pain is a normal response to a threat. Replace fear with curiosity and ask yourself “what is my body trying to protect me from?” This mindset reduces fear and threat, which can lower pain intensity over time. 

  • Keep moving - even if it is only a little amount

Gentle movement tells your nervous system that it is safe to move. Start small (i.e. short walks) and gradually build up. Movement provides positive feedback to your brain and desensitizes the pain system through graded exposure. 

  • Pay attention to stress levels

Pain sensitivity increases with stress, fatigue, or worry. Try deep breathing, stretching, mindfulness, or short breaks throughout your day. 

  • Practice body and breath awareness

Notice the tension in your shoulders, jaw, or breath when pain increases. Use slow relaxed breathing to “turn down” the pain level. Breathing and awareness shift your body from a “fight or flight” state to a calmer “rest and recover” mode. 

Talk to a physical therapist about what helps and doesn’t help with the pain. With the right knowledge and strategies, you can move more, fear less, and take control of your recovery.

Rachel Tauber

Rachel Tauber is a physical therapist and is currently doing an orthopedic physical therapy residency in Oregon. Even though Rachel is now a physical therapist, she consistently incorporates her strength and conditioning background into her treatments. Rachel's treatment philosophy is treating the whole person rather than pigeonholing into a specific joint. Her passion lies with working with recreational athletes, but she enjoys the breadth of various patient populations.

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