Hi all, welcome back to another article from an Exercise Physiology perspective. This month we are going to talk about the difficult topic of pain. Today we will cover what pain is, how different types of pain feel and how it effects our bodies. Once you have a better understanding of pain, you can start to work with it instead of against it.
What is pain?
Pain is much more than a physical sensation — it is a complex experience that affects nearly every system in the body. Whether it is short- term (acute) or long-term (chronic), pain triggers a chain reaction involving the nervous, endocrine, immune, and cardiovascular systems. Understanding how pain interacts with these systems helps explain why it can be so draining and why managing it effectively is vital for overall health.
Pain and the nervous system:
When we do experience tissue damage from injury or surgery the body and brain get ready for what else might come (more damage). The body activates the “fight or flight” response, releasing stress hormones like adrenaline and cortisol. In the short term, this response helps protect the body — heart rate increases, muscles tense, and blood pressure rises to prepare for action. However, when pain persists, this constant state of alert can overload the nervous system, leading to fatigue, anxiety, and difficulty concentrating.
The endocrine system — responsible for hormone balance — also suffers under chronic pain. Elevated cortisol levels over time can disrupt sleep, lower energy, and even affect metabolism, sometimes contributing to weight gain or insulin resistance. Hormonal imbalance can make pain feel worse, creating a cycle that is hard to break.
The immune system- Short bursts of stress hormones can boost immunity, but chronic pain and stress suppress it. This can make the body more vulnerable to infections and slow down healing. Some studies show that people with ongoing pain have higher levels of inflammation throughout the body, which can contribute to conditions like heart disease and arthritis.
The cardiovascular system – Increased heart rate and blood pressure during painful episodes place extra strain on the heart and blood vessels. Over time, chronic pain and stress may contribute to hypertension and other cardiovascular problems.
Even the digestive system is not spared. Pain and stress can slow digestion, cause nausea, or contribute to conditions like irritable bowel syndrome. This adds to the overall discomfort and reduces nutrient absorption, further weakening the body.In short, pain is not just a symptom— it is a whole-bodyexperience. Persistent pain can affect mood, immunity, heart health, and metabolism. Recognizing pain as a multisystem issue underscores the importance of early treatment, movement, relaxation strategies, and emotional support to restore balance and well-being.
So, what do you do if you are in pain? Remember, pain is there to protect your body, but if the body can’t clearly identify which movements will cause tissue damage, it will send the brain and body into hyperdrive. Teaching the body what is safe is essential for turning unnecessary pain signals down. Start simple-Don’t try to do everything at once and use movements that you know your body is OK with (like bending and flexing a joint without any load). Then slowly and progressively add weight to the movement. ALWAYS make sure you are doing some sort of cardiovascular exercise- this in itself will decrease inflammation in the body.
