Living Well with Chronic Pain: Understanding, Adapting, and Moving Forward
- Dr Natalie Mackay
- Sep 8
- 3 min read
Chronic pain is a complex and often misunderstood experience. While short-term pain is usually linked to tissue injury and healing, some people continue to experience pain long after the expected recovery period. This can be frustrating, overwhelming, and isolating - but with the right understanding and support, it is possible to take back a sense of control and move forward with your life.
What Is Chronic Pain?
For most musculoskeletal injuries, the normal healing period is around 12 weeks. If pain continues beyond this, it is often described as chronic pain. Some injuries heal more quickly, others take longer - every person’s recovery is unique.
In the early stages of injury, it’s normal to feel sensitivity, stiffness, or tightness. These are protective responses as your body works to heal. For some, however, these sensations continue even after tissues have repaired. This can be due to pain sensitisation, where the nervous system has learned to send stronger or more frequent pain signals. The pain is real - but it doesn’t necessarily mean that new damage is happening.
Did You Know?
Managing chronic pain effectively often means looking at the whole person, not just the area that hurts. Factors such as your mood, stress levels, thoughts and beliefs about pain, social support, and work environment all play a role in shaping your pain experience and your recovery journey.
What Can Influence Your Pain?
Chronic pain is affected by many aspects of daily life. Some of the key influences include:
Low activity levels
When we move less, our tissues become weaker and more prone to strain. Gentle, regular activity supports circulation, brings oxygen and nutrients to tissues, and is linked to better musculoskeletal health.
Poor sleep
Sleep is essential for repair, hormone balance, brain function, and managing inflammation. Without good sleep, the body struggles to regulate itself, making pain harder to manage.
Smoking
Smoking reduces blood flow, slowing tissue repair and increasing inflammation in the body, both of which can contribute to persistent discomfort.
Unhealthy diet
Diets high in ultra-processed foods can disrupt natural hunger signals and fuel inflammation. Research suggests that ultra-processed foods may even influence addictive behaviours, making them hard to reduce.
Stress
Stress hormones such as cortisol affect the immune system and can amplify the perception of pain. Stress can also create a cycle - pain increases stress, and stress increases pain.
The good news? All of these factors are modifiable. Small, consistent changes can support both your general health and your pain experience.
Mindset Matters: Unhelpful Beliefs That Hold You Back
The way we think about pain can shape how we experience it. Research suggests that certain beliefs can prolong or worsen chronic pain, such as:
“Pain means damage, so I must rest.”Too much rest can actually weaken tissues. Gentle movement is usually safe and helps recovery.
“If I move, I’ll injure myself.”Avoiding movement often increases pain sensitivity. Starting small and building confidence step by step is more effective.
“I can’t do anything until I’m pain-free.”Waiting for complete relief may delay meaningful progress. You can still set and achieve goals alongside pain.
“I’m stuck with this forever.”Feeling powerless can make pain harder to manage. With the right support, there are always ways to adapt and move forward.
Safe vs. Unsafe Pain
Not all pain during activity means you’re causing harm. It’s important to notice the difference:
Safe pain: Mild soreness or stiffness that improves with gentle activity or rest, and tends to ease over time.
Unsafe pain: Sharp, intense, or worsening pain, especially if linked to numbness, tingling, or weakness. In these cases, it’s best to stop and seek professional advice.
Taking Back Control
Living with chronic pain can feel overwhelming, but small, manageable steps make a real difference. Consider:
Learning about pain: Understanding how it works can ease fear and uncertainty.
Staying active at your own pace: Gentle, enjoyable movement builds resilience.
Prioritising good sleep: Consistent bedtimes, reduced screen use, and a calm routine can improve sleep quality.
Setting meaningful goals: Focus on what matters most to you - whether that’s gardening, walking to the shops, or playing with your children.
Practising relaxation techniques: Breathing exercises, mindfulness, and gentle stretching can calm the nervous system and reduce stress.
Key Takeaways
Pain does not always equal harm.
Movement is medicine.
Your thoughts, beliefs, and lifestyle shape your pain experience.
Progress is measured by what you can do, not just pain levels.
Written by Dr Natalie Mackay DC
