If you live with chronic musculoskeletal pain, you have probably heard that exercise is good for pain. But what if every time you try to move, it hurts more?

This is where fear of movement (kinesiophobia) comes in. It is understandable that you do not want to make things worse, but avoiding movement actually makes pain last longer by weakening muscles and making the pain system even more sensitive.

So how do you break this cycle? By moving the right way, in the right amount.

Why avoiding movement increases pain

✔ Muscles weaken. If you stop using certain muscles due to pain, they lose strength, making future movement harder.

✔ Stiffness increases. Joints and muscles tighten up, making normal movement feel more uncomfortable.

✔ Pain sensitivity rises. The less you move, the more your brain interprets movement as dangerous, leading to a stronger pain response.

How to move safely without triggering more pain

The goal is not to push through pain but to gradually retrain your nervous system to feel safe moving again.

✔ Start small. Even tiny movements help reintroduce movement without triggering flare-ups.

✔ Use the traffic light method.

🟢 Green: safe movements. No pain or mild discomfort. Do these freely.

🟡 Yellow: some discomfort but manageable. Modify or move slowly.

🔴 Red: sharp or worsening pain. Stop and adjust.

✔ Try pacing instead of pushing. Instead of doing one big session of exercise, break movement into small, regular doses throughout the day.

✔ Focus on relaxed breathing. Moving while tense makes pain worse. Breathe slowly and smoothly as you move to keep your nervous system calm.

Final thoughts

You do not need to push through pain to get better, but you do need to move. Start small, move mindfully and let your body rebuild confidence step by step.

‍