The Pain Cycle

Understanding Chronic Pain and the Power of Exercise

Chronic pain is defined as pain that persists on most days for an extended period. It’s a common yet complex condition, influenced by a range of physical, psychological, and social factors. When pain starts to limit activity, particularly exercise, it can create a vicious cycle of inactivity, worsening pain, and further loss of function. This is known as the pain cycle.

This article aims to help readers understand the nature of the pain cycle and explore evidence-based strategies, particularly exercise that may help break it.

The Pain Cycle

The Prevalence of Chronic Pain in Australia

According to the 2016 Census, one in five Australians aged 45 and over reported experiencing chronic pain. That’s approximately 1.6 million people, around 19% of the population living with ongoing discomfort most days of the week. Chronic pain is typically defined as pain lasting longer than the normal healing period usually three to six months.

Data shows that those living with chronic pain are more likely to:

• Be female and older in age

• Have long-term health conditions

• Experience longer hospital stays

• Report limitations in daily activities

Why Chronic Pain Persists

Chronic pain can originate from ongoing tissue damage due to acute or long-term conditions, but in many cases, it’s also the result of changes in the nervous system. Even after the original injury or condition has healed, pain signals may continue to be sent to the brain, causing persistent discomfort.

This ongoing pain can severely impact a person’s ability to work, exercise, and perform day-to-day tasks. It also increases the risk of mental health conditions such as depression, anxiety, sleep disturbances, and fatigue. Social withdrawal and a sense of helplessness often follow further reinforcing the pain cycle.

Exercise: A Proven Intervention

The good news? There is a way out and movement plays a pivotal role. Exercise has been shown to be one of the most effective, non-pharmacological strategies for managing and preventing chronic pain. It not only helps restore physical function but also gives individuals a sense of control and empowerment.

Studies have found exercise beneficial for managing various pain disorders, including:

• Chronic neck pain

• Osteoarthritis

• Headaches

• Fibromyalgia

• Chronic low back pain

How Exercise Helps

When pain causes people to avoid activity, the body begins to decondition. This decline in physical fitness can exacerbate symptoms and increase pain sensitivity. However, exercise especially aerobic activity stimulates the release of endorphins, the body’s natural painkillers. These chemicals produce analgesic effects, reduce pain perception, and promote relaxation.

Regular exercise also contributes to:

• Weight management: Reducing pressure on joints and easing mechanical stress

• Muscle strengthening: Supporting bones and cartilage, improving posture and joint alignment

• Joint flexibility: Reducing stiffness and maintaining mobility

  

  
  

A Free, Safe, and Empowering Solution

Exercise is a safe, accessible, and cost-effective intervention for chronic pain. Beyond the physical benefits, it can increase independence, enhance daily functioning, and reduce both morbidity and mortality. While it may seem counterintuitive to move when in pain, guided and appropriate physical activity can be a turning point in reclaiming quality of life.