When you’re living with chronic pain, it’s easy to fall into the trap of believing movement myths like: movement will only make things worse. It’s a common belief, fueled by well-meaning advice from healthcare providers, friends, and even our own fears. This myth—that movement will exacerbate pain—often leads many people into what’s known as “movement prison,” where they avoid physical activity to prevent further pain. But what if I told you that movement, when done appropriately, could actually help reduce your pain, improve your quality of life, and help you regain control?
In this post, we’ll dive deep into the science behind why movement is not only safe for chronic pain but also necessary for healing. We’ll address common movement myths and explain why they persist. And most importantly, we’ll give you the tools you need to start moving safely again—breaking free from movement prison, once and for all.
What is “Movement Prison”?
“Movement prison” refers to the idea of restricting yourself from moving due to pain fears. Many people living with chronic pain believe that avoiding movement is the best way to protect their bodies. While rest may be helpful in the short term, long-term avoidance of movement can actually make the pain worse. In fact, avoiding movement can lead to muscle weakness, reduced flexibility, and even an increased sensitivity to pain. These are all things that can make life more difficult, especially when they prevent you from doing the things you love or need to do.
The fear of movement is often rooted in the belief that exercise or physical activity will “damage” the body, increase inflammation, or worsen pain. This belief, while understandable, isn’t backed by the latest research. In fact, most evidence shows that appropriate movement is essential for managing chronic pain, improving function, and even reducing the intensity of the pain you experience.
Why Movement Isn’t Harmful for Chronic Pain
1. The Body is Built for Movement
Our bodies are designed to move. Movement helps maintain muscle mass, flexibility, and joint health. When we move, our bodies release natural painkillers—endorphins and enkephalins—that help ease discomfort. These natural chemicals can help you feel better after exercise or light activity, making movement not just safe, but essential.
Additionally, when you move, you increase blood circulation. This can help bring oxygen and nutrients to your muscles and tissues, facilitating healing. Movement also helps keep the nervous system healthy and can reduce central sensitization, a phenomenon where the brain becomes overly sensitive to pain signals.
2. Movement Enhances Mental Health
Chronic pain isn’t just physical—it affects mental health, too. Anxiety, depression, and fear often accompany pain, which can create a cycle of avoidance and stress. Exercise and movement can break this cycle. Studies have shown that regular physical activity can boost mood, reduce anxiety, and improve overall mental well-being. This is important because mental health and physical pain are closely connected. By engaging in movement, you can boost your mental state, which can, in turn, help reduce the experience of pain.
3. Pain Doesn’t Equal Damage
A common myth is that pain equals injury or damage to the body. However, pain is a complex experience influenced by many factors, including past injuries, emotional state, and even stress. Just because you’re experiencing pain doesn’t mean you’re causing harm. In fact, pain doesn’t always correlate with tissue damage, especially in cases of chronic pain.
The truth is, pain can be more about how your brain processes the signals it receives, not necessarily about physical damage. By moving in ways that are safe for your body, you can start to teach your brain that movement doesn’t have to lead to more pain.
4. Movement Reduces Muscle Stiffness and Increases Flexibility
When you have chronic pain, particularly back or joint pain, your muscles may become stiff and your range of motion may decrease. Movement helps to prevent this stiffness and keep your joints moving fluidly. Regular gentle movement, such as stretching, walking, or swimming, helps to lubricate the joints and improve flexibility. As you build strength and flexibility, you’ll likely notice that you feel more comfortable and less tense.
5. Movement Can Improve Posture
A lot of chronic pain, especially in the back, can be related to poor posture. If you’re spending most of your time sitting or lying down, your muscles can weaken, leading to poor posture that exacerbates pain. Regular movement helps strengthen muscles that support your spine and improves alignment, which can alleviate strain on your back and reduce pain.
Why Well-Meaning Providers Might Put You in Movement Prison
Sometimes, the advice to rest and avoid movement comes from healthcare providers who want to help. The idea behind this advice is that if you rest, you’ll give your body time to heal. In some cases, this is helpful in the short term, especially after an acute injury. However, many chronic pain conditions don’t benefit from prolonged rest. Instead, they need gradual, progressive movement to improve function and reduce pain.
Rest can actually make pain worse over time. This is because it allows muscles to weaken, which can lead to more discomfort and less mobility. In turn, this may reinforce the cycle of fear and avoidance. The truth is, well-meaning providers may inadvertently contribute to movement prison when they suggest long-term inactivity. The key is finding a balance—starting with gentle movement and gradually increasing it as your body allows.
Debunking Common Movement Myths
Let’s address a few common myths about movement and chronic pain:
- Myth #1: Resting is the best way to heal from chronic pain. While rest may be important during flare-ups or after an acute injury, prolonged rest can make chronic pain worse. Gradual movement is key to maintaining strength and flexibility, which in turn supports your body’s healing processes.
- Myth #2: You should avoid exercise if you have pain. Exercise is actually an important part of pain management. Exercise can reduce pain, improve flexibility, and strengthen muscles. It’s about finding the right type of exercise that works for your body and starting slow.
- Myth #3: If it hurts, you’re making the injury worse. Pain doesn’t always equate to harm. Sometimes, what feels like pain is simply your body adjusting to new movement or recovering from a previous injury. If you’re moving gently and following a structured approach, pain doesn’t mean damage.
How to Safely Start Moving Again
It’s natural to feel apprehensive about movement if you’ve been avoiding it for a long time. But the key is to start small, move gradually, and listen to your body. Here’s how to safely begin:
- Start Slow: Begin with low-impact activities, such as walking, swimming, or gentle stretching. These activities are easy on the joints and muscles, and they can help you ease into a movement routine.
- Set Realistic Goals: Set small, achievable movement goals each week. Start with just five or ten minutes of activity, and gradually increase the duration as your body adjusts.
- Focus on Form: Pay attention to your posture and form while you’re moving. Using proper form can help reduce strain on your muscles and joints.
- Build Confidence: Learn to trust your body again. It’s important to move in a way that feels comfortable, and it’s okay to take breaks when needed. Gradually, you’ll gain confidence in your ability to move without fear of pain.
- Consult a Professional: If you’re unsure where to start or have specific concerns, working with a physical therapist or pain specialist can be a great way to get personalized advice.
Movement is Key to Breaking Free from Pain
Remember, movement isn’t the enemy—it’s your ally in the fight against chronic pain. By breaking free from the myth that movement will make your pain worse, you can reclaim your strength, improve your mental health, and regain control of your life. Take it one step at a time, trust your body, and start moving in ways that support your healing.
If you’re ready to dive deeper into how movement can help you live pain-free, check out my series on movement myths and learn more about how you can break free from movement prison.
