The Role of Movement in Reducing Pain and Improving Function

Pain can feel like a signal to stop moving, but ironically, movement is one of the most powerful tools for reducing pain and improving function.

While rest may be necessary in certain acute injuries, research consistently shows that staying active helps the body heal, maintains strength, and enhances overall mobility and independence.

Let's first explore the common types of pain we may experience.

Types of Pain and Discomfort: Understanding What Your Body Is Telling You

Not all pain is the same, and recognizing the differences can help guide safe movement and treatment strategies:

1. Acute Pain

• Sudden, sharp, or intense pain that appears after injury, surgery, or overuse.

• Usually short-term and serves as a protective signal to prevent further damage.

• Example: Twisting an ankle, a burn, or post-surgery soreness.

  
  

2. Chronic Pain

• Pain lasting longer than three months, often persisting after tissues have healed.

• May involve heightened sensitivity in the nervous system rather than ongoing tissue damage.

• Example: Low back pain, osteoarthritis discomfort, or fibromyalgia.

  
  

3. Muscle Soreness / DOMS (Delayed Onset Muscle Soreness)

• Mild to moderate aching that occurs 24–72 hours after new or intense exercise.

• Signals the body is adapting and strengthening muscles, not injury.

• Typically resolves within a few days and improves with light movement.

  
  

4. Joint or Stiffness Discomfort

• Often described as “tightness” or difficulty moving rather than sharp pain.

• Can result from inactivity, aging, or inflammation.

• Gentle movement and stretching usually alleviate stiffness and improve mobility.

  
  

5. Nerve-Related Pain (Neuropathic Pain)

• Burning, tingling, numbness, or shooting sensations along a nerve pathway.

• Can be caused by nerve compression, injury, or conditions like sciatica or neuropathy.

• May require specific movement strategies and professional guidance to manage safely.

  
  

6. Referred Pain

• Pain felt in one part of the body that originates elsewhere.

• Example: Shoulder pain caused by heart issues or hip pain related to lower back problems.

  
  

Understanding the type and source of your discomfort helps you choose the right type of movement and avoid unnecessary fear of activity.

Why Movement Helps Reduce Pain

Movement is far more than just a way to stay physically fit.

It directly influences how the nervous system interprets pain signals, keeps tissues healthy, and supports long-term functional ability.

Some key ways movement benefits the body include:

• Increased blood flow and nutrient delivery: Active muscles pump blood more efficiently, delivering oxygen and nutrients to tissues, which aids repair and keeps joints healthy.

• Reduced stiffness and improved flexibility: Regular movement keeps muscles, ligaments, and joints supple, which can reduce discomfort and prevent compensatory movement patterns that may lead to pain elsewhere.

• Release of endorphins and other natural painkillers: Exercise stimulates the production of endorphins and other neurotransmitters, which can improve mood, reduce stress, and lower perceived pain levels.

• Neurological recalibration: Movement helps “retrain” the nervous system, teaching the brain that certain activities are safe and reducing hypersensitivity to pain signals.

• Strengthened muscles for joint support: Stronger muscles provide better support for joints, reducing strain and protecting against injury.

  
  

Even small, consistent movements can make a significant difference in managing both acute and chronic pain.

Examples of Pain-Reducing Movement

You don’t need intense workouts to see benefits.

The key is consistency, variety, and safety. Here are some effective approaches:

• Walking: Gentle but effective, walking improves circulation, strengthens leg muscles, and is low-impact on joints. Aim for at least 20–30 minutes a day, even if broken into short segments.

• Stretching and mobility exercises: Daily stretching helps maintain range of motion and prevents stiffness. Focus on areas commonly affected by pain, such as shoulders, hips, and the lower back.

• Low-impact cardio: Activities like swimming, cycling, or using an elliptical reduce joint stress while building cardiovascular endurance.

• Strength training: Resistance exercises, whether with bands, light weights, or bodyweight, preserve muscle mass and enhance joint stability, which can reduce pain from overuse or arthritis.

• Mindful movement practices: Yoga, Pilates, or Tai Chi combine physical activity with focus on breathing and body awareness, reducing stress and improving both posture and balance.

• Functional exercises: Movements that mimic everyday activities (like sit-to-stand, step-ups, or reaching exercises) improve real-life mobility and reduce pain during daily tasks.

  
  

Starting Safely: Tips for Moving Without Aggravating Pain

Many people avoid movement due to fear of worsening their pain.

This fear is understandable, but staying sedentary can actually increase pain sensitivity, reduce mobility, and make daily tasks more difficult over time.

Here’s how to start safely:

• Listen to your body: Mild discomfort is normal, but sharp or worsening pain is a sign to modify or stop.

• Start slowly: Begin with short sessions and gradually increase duration or intensity.

• Focus on frequency over intensity: Daily gentle movement is often more effective than sporadic high-intensity sessions.

• Mix it up: Combine aerobic activity, strength work, stretching, and mindful movement for best results.

• Use support if needed: Chairs, walls, or bands can provide stability for beginners or those with balance concerns.

• Seek professional guidance: Physical therapists or trained fitness instructors can create individualized programs to reduce pain while improving function safely.

  
  

Overcoming the Fear of Pain

One of the biggest barriers to movement is fear: the worry that discomfort will cause injury or worsen an existing problem.

This fear is understandable, especially if you’ve experienced pain for months or years.

However, avoiding movement can actually make pain worse over time, leading to muscle weakness, joint stiffness, reduced endurance, and increased anxiety about activity.

Why Fear Can Amplify Pain

The nervous system is highly sensitive to signals from the brain.

When we anticipate pain, the brain can heighten the perception of discomfort, even if there’s no actual tissue damage.

Avoiding movement reinforces the nervous system’s “alarm,” creating a cycle of fear and inactivity that prolongs chronic pain.

Reframing Pain as a Guide, Not a Threat

Remember, pain is a signal, not always a sign of damage.

Mild discomfort during safe movement can indicate your body is adapting, strengthening, or reactivating muscles.

Gradually exposing yourself to movement in a controlled way teaches your nervous system that activity is safe, which can lower chronic pain sensitivity and improve quality of life.

Key Takeaway

Movement is a cornerstone of pain management and functional improvement.

From gentle stretches to low-impact cardio and strength exercises, staying active supports the body and nervous system, reduces stiffness, improves mood, and enhances overall mobility.

By embracing safe, consistent movement, you can:

• Reduce pain sensitivity and flare-ups

• Maintain or regain strength and flexibility

• Improve balance and coordination

• Support mental health and well-being

• Enhance independence and confidence in daily life

  
  

Remember: movement is medicine. Even small, intentional steps every day can have a profound impact on reducing pain and improving overall function.