If you’re living with chronic pain and don’t have access to regular healthcare support right now, you might feel stuck. Maybe you’ve been told to "keep moving", but nobody explained how to do that safely or what it actually does for your pain. That can be frustrating and scary.

The good news? You can take action. Movement isn’t just about muscles and joints. It’s actually a powerful way to retrain your nervous system, the system that controls how much pain you feel.

Why your nervous system matters more than you think

Pain is created by your nervous system. It’s not something you passively receive. It’s something your brain and body generate to protect you.

• When you’ve had pain for a long time, your nervous system can become hypersensitive.
• This means it sends out more pain signals, even if the original injury has healed.
• It’s like a smoke alarm that goes off at burnt toast, annoying, but not dangerous.

So the aim isn’t just to “push through pain”. It’s to calm and retrain your nervous system. And gentle movement is one of the best ways to do that.

How movement helps calm pain sensitivity

Think of your nervous system like a dog that’s been scared by fireworks. It flinches at every small sound now. To help it feel safe again, you don’t throw it into a busy street — you take slow, reassuring steps.

Movement works in a similar way.

• It gives your nervous system positive, safe feedback.
• It helps your brain update its pain map.
• It lowers fear and builds confidence.

The key is to move in a way that feels safe and manageable, not to hit a certain target or force your way through.

Starting small: How to move when you’re in pain

You don’t need fancy equipment or perfect form. The goal is to gently show your body that it’s safe to move again. Here’s how to start:

• Pick a movement you can do with mild or no increase in pain. This could be standing up, shoulder rolls, walking, or even stretching your hands.
• Do a small amount, then stop. Even 1–2 minutes counts.
• Notice how your body responds, without judgement. You’re not looking for instant relief, you’re looking to build trust over time.
• Repeat it once or twice a day. Consistency is more powerful than intensity.

What if movement makes the pain flare up?

It’s common to feel a bit sore or uncertain at first. Here’s how to tell if you’re overdoing it:

• If pain spikes sharply or lingers for more than 24 hours, that’s a sign to scale back.
• If you feel emotionally drained or tense afterwards, try a shorter or gentler version.
• Remember: discomfort is okay, distress is not.

This is not about pushing through but building a calm, steady relationship with your body.

Tips to support movement and reduce sensitivity

You can help your nervous system settle even more by creating a soothing environment around your movement:

• Breathe slowly and deeply while moving.
• Play calming music.
• Move in natural light, if possible.
• Try gentle self-talk like “I’m safe, this is helping” while you move.

These signals of safety help your brain understand there’s no need for protection, which often means less pain.

You’re not waiting for permission to feel better

You might not have a physio or GP walking you through this, but you’re still allowed to take back some control. You don’t have to wait for a perfect plan. This is your nervous system, and gentle, consistent movement is one of the most powerful tools you have to shape it. This is not about ignoring your pain. It’s about listening to it differently and responding calmly and confidently.

Remember: movement is medicine, but you are the guide

This is a process, not a quick fix. But every safe step tells your nervous system, “It’s okay. We’re safe now.” Over time, this creates real, lasting change.

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