Pain Coach
Pain myths that might be holding you back
Nicola Tik
March 24, 2025
If you are dealing with pain, you have probably heard all kinds of advice. Some of it is helpful, some of it is confusing, and some of it is completely outdated. Pain is a complex experience, and misinformation can make it harder to manage, leading to unnecessary fear and frustration.
Let’s break down some of the most common pain myths so you can focus on what really helps.
The truth: pain is not always a sign of injury or damage.
Pain is your body’s alarm system, designed to protect you. It can be triggered by actual tissue damage, but it can also be influenced by stress, sensitivity in the nervous system and even past experiences.
✔ You can have pain without injury, like a tension headache or lingering pain after a healed injury.
✔ You can have an injury without pain, as many people discover arthritis or disc degeneration on a scan but feel no discomfort.
Pain is not always a sign that something is seriously wrong. Understanding this can help you move with more confidence.
The truth: too much rest can make pain worse.
Rest is important for acute injuries like a sprained ankle, but avoiding movement for too long can lead to stiffness, weakness and increased sensitivity to pain.
✔ Gentle movement improves blood flow, flexibility and muscle strength, all of which help reduce pain over time.
✔ The nervous system can become hypersensitive if you avoid movement completely, making even small motions feel painful.
If pain persists, gradual movement and strengthening exercises are often the best way forward.
The truth: pain is real, even if there is no clear injury.
This myth is harmful because it suggests pain is imagined. Pain is always real, but it is also influenced by the nervous system, emotions, stress and past experiences.
✔ Chronic pain is linked to changes in the nervous system, meaning pain signals can fire even when there is no injury.
✔ Pain can be worsened by lack of sleep, anxiety and even previous pain experiences.
Understanding that pain is both physical and neurological can help you take a more balanced approach to managing it.
The truth: pain that lasts longer than expected does not always mean serious damage.
Pain that continues for months is often more about sensitivity in the nervous system than ongoing tissue damage.
✔ Many long-term pain conditions like back pain or arthritis are due to how the body processes pain, rather than ongoing injury.
✔ Scans and imaging often show normal age-related changes, but these do not always explain pain levels.
This is why focusing on strength, mobility and reducing sensitivity is often more effective than just looking for a structural cause.
The truth: there are always ways to improve pain management.
Chronic pain can feel overwhelming, but there are many evidence-based strategies that can help:
✔ Gradual movement and strength-building
✔ Stress management techniques like breathing exercises and mindfulness.
✔ Understanding pain science to reduce fear and avoidance.
Pain may not disappear overnight, but it does not have to control your life. Small, consistent changes can help you move more freely and feel more confident in your body.
Pain is complex, and outdated myths can make it harder to manage. Understanding that pain is influenced by both the body and the brain can help you take the right steps towards recovery.
By staying informed, moving with confidence and focusing on what helps rather than what harms, you can break free from fear and take control of your pain.