Overcoming Pain: Part2

Introduction

In Part 1, we explored what pain really is - not just a symptom to fear or suppress, but a complex alarm system designed to protect you from danger and tissue damage. This system relies on the brain’s interpretation of signals sent by nerves in the body indicating a potential threat or irritation.

Other factors, such as stress, lifestyle habits, emotional state, and thought processes, directly affect how the brain interprets these signals and how you experience pain.

For this reason, we learned that how we think about pain as well as our environment have a lot to do with how we experience it and also with how we heal.

Understanding pain is the first step, but knowledge alone often doesn’t bring resolution.

The next step is learning how to work with pain: regulating the nervous system, restoring healthy movement, and building resilience and adaptability so your body can recover and thrive.

This article outlines natural, practical strategies that will empower you to take charge of your healing journey.

When To Address Pain

It’s best to address pain as soon as possible. When properly addressed in the acute stage, when the pain first appears, resolution will usually be achieved faster. The sooner you address it, the sooner it will heal. This can also prevent central sensitization, or the conditioned sensitivity of the nervous system.

When pain becomes more chronic and the nervous system is sensitized, it can be more challenging and require deeper work.

Learning the information in this article will give you a major advantage, as how we think about pain can effect our outcome. I know it may sound redundant because I mention this over and over again, but I cannot overstate the importance of the concept.

The strategies described below will help with both acute and chronic neuromusculoskeletal pain. Some of the emotional health techniques discussed are more for chronic pain issues as opposed to acute pain from injuries or physical trauma. But it’s still helpful to be aware of these concepts during the healing process to help maintain healthy interpretation patterns.

Sometimes chronic pain can be purely neuroplastic or purely due to subconscious programming. Sometimes it is due to persistent tissue injury, physical imbalance or distortion. Often it is combination of both.

This is why addressing the situation from all angles will often give the most comprehensive and, therefore, the most efficient and effective outcomes. Determining the underlying cause(s) should be the first step.

If you’re not sure what’s going on or pain is getting worse, it’s a good idea to consult with a professional for a proper evaluation rule out anything more serious.

Reframing How You Think About the Pain Experience

One of the most significant aspects of overcoming pain is how we think about it. Sometimes the most simple concept can have the biggest impact.

Words and phrases like “painkiller” suggest that pain is an enemy to be fought or silenced.

In reality, pain is a protective mechanism and an essential part of healthy physiology. Yes, it is uncomfortable, but it is highly valuable and necessary.

When pain lingers, the brain sometimes learns to “overprotect” us, interpreting safe movements or positions as dangerous. This is where frustration, fear, and hopelessness can compound the effect make the pain feel worse.

The good news is that the brain is changeable, or “plastic”. Pathways that have been learned can be unlearned with new pathways created. Through consistent practice and reframing, we can teach the nervous system that it’s safe again.

Here are some important reframing concepts to be aware of:

• Objectively thinking about what pain actually is is a powerful healing mechanism.

• Do not identify with the pain. A common trap people fall into with chronic pain is to identify with the pain or condition. Pain does not determine who you are. It is not a characteristic that defines you or directs your life. You are not the alarm. Your body is trying to tell you something. Listen, determine what the message is, and take action accordingly.

• Do not identify as a victim. Victim mentality and feeling sorry for yourself, while an easy trap to fall into, is counterproductive in chronic pain situations and can make matters worse. Instead, focus on what you will learn from the experience and how you will be even better when you resolve the issue.

• Take full responsibility for your situation and your health. This may sound or feel harsh and create some discomfort, but that’s ok. Taking full responsibility gives you tremendous power and shifts your mindset to one of taking control. You are now steering the ship.

• Instead of saying phrases like “killing pain”, think of it more as retraining, or recalibrating the alarm system. By shifting from fear to curiosity — asking, “What is my body trying to tell me?” — you begin the process of resolution and break the cycle of central sensitization.

• Pain is an alarm signal that is telling you something, not a life sentence of misery.

• Ask yourself what you can learn from the experience.

• Whenever actively working to overcome pain or any health condition, don’t have the problem be the focus. The solution, or the positive changes and outcomes, should be the main focus.

• Know that you can improve, overcome the pain, and be even better and stronger than you were before.

Regulating the Nervous System

When pain persists, it’s often not just the tissues that were damaged or irritated. The nervous system itself can become hypersensitive, and can continue to drive pain after the original damaged tissue is healed. This state, sometimes called central sensitization, makes the alarm system quick to trigger, even when no real danger is present.

One of the most important first steps you can take is to regulate the nervous system. Here are some natural ways to do that:

• Breath Work: Slow diaphragmatic breathing activates the parasympathetic nervous system — the “rest and digest” state — in which healing/tissue repair occurs. Breathing is also a basic movement pattern that affects posture and stability through the movement of the diaphragm, rib cage, and secondary muscles. There are numerous effective breath work techniques available ranging from simple to intense and complex. Try some to see what works for you. Just a few minutes a day can reduce tension and help to control pain.

• Mindfulness Practices: Regular mindfulness practice helps train the brain to observe pain objectively and without judgment, breaking the cycle of fear and hypervigilance of the nervous system. This is helpful when dealing with stress, and any difficult situations you may find yourself in.

• Acupuncture: The strategic insertion of acupuncture needles can help on multiple levels, including regulating the nervous system, inducing a more relaxed state of physiology, controlling pain, improving microcirculation, and releasing tension from the muscles and fascia. Acupuncture helps on the mechanical, chemical, and mental/emotional levels.

• Stress Management: Chronic stress can amplify pain interpretation. Identifying and removing/reducing triggers when possible, and creating stress-reduction routines (journaling, nature walks, hobbies) can help. Do more things that bring you joy.

The goal isn’t just to “relax,” but to retrain your system to feel safe again. When your brain and body believe you’re safe, pain can resolve more readily.

Restoring Healthy Movement

The body is designed to move. Unfortunately, pain often causes people to avoid movement which, in the long run, can make things worse. Muscles weaken, joints stiffen, coordination decreases, and the nervous system becomes even more protective and sensitive. It’s a vicious cycle that continues to perpetuate itself.

Intentional movement is one of the most powerful medicines for pain. Although it is counterintuitive when you’re suffering, it’s essential to start moving in some way.

Movement doesn’t have to mean going the gym or playing a sport. It’s about restoring function in everyday life activities which leads to confidence and a sense of freedom.

It’s a good feeling to get up and go without worrying about pain or worrying about having the ability to accomplish the movement at hand — simple things like walking up and down stairs, getting up out of a chair, lifting a small child, carrying grocery bags from the car.

Here are some basic movement concepts to incorporate into your daily routine that can help healing and help overcome pain.

• Walking: A simple daily walk helps lubricate joints, nourish spinal discs, work muscles, and help reset posture. It also improves circulation and mood, among many other benefits. I believe hiking on natural trails is one of the best forms of exercise and rehabilitation for painful neuromusculoskeletal conditions. It’s also great for mental health and stress.

• Swimming: If you have access to a pool, swimming is a great option for total body movement. Even just walking in the water or gently kicking your legs can be helpful if walking on land is painful.

• Nerve flossing: Gentle “gliding” exercises help restore the free movement of nerves, reducing entrapment and irritation. This can be helpful in cases of neuropathic pain and nociceptive pain.

• Balance Exercises: Balance exercises such as standing on one leg are great for helping improve coordination between the nervous system, muscles and fascia. This is essential for building stability in the body, overcoming pain and preventing future injuries. Simply standing firmly on one leg while trying not to wobble is a basic example.

• Strengthening Exercises: Building strength is necessary for improving function and also overcoming pain and injuries. It’s also important for healthy aging. Strengthening also heavily involves the nervous system in addition to the musculoskeletal system. Bodyweight exercises such as squats, lunges and push-ups are a good place to start. You can modify the movements based on your current condition.

• Graded Exposure: If a movement currently triggers pain, start small. Slowly reintroduce it with lighter loads, reduced ranges of motion, or supportive modifications. Over time, this teaches the nervous system that the movement is safe again.

• Dynamic Movement: Activities such as dancing, yoga, and martial arts are highly beneficial in many ways, including improving coordination, mobility, strength, mood, and cognitive function. As with anything, start slow and easy and work your way up in intensity.

• Improve Posture and Ergonomics: Small changes — like adjusting monitor height, modifying your workstation, or practicing hip hinging — reduce unnecessary strain on joints and tissues.

Working one-on -one with a knowledgable professional, such as a chiropractor, osteopath, trainer or physical therapist is a good idea if you don’t know where to begin and need guidance.

Natural Lifestyle Strategies for Healing and Pain Relief

Pain is influenced by the environment you create inside your body, and also the environment on the outside. Supporting healing means stacking the odds in your favor as much as possible, so your body can repair, restore balance and adapt efficiently.

Is There a Place for Heat or Ice?

These are both passive modalities that can be applied at home and helpful in certain situations.

Ice is typically better i the initial stage of acute pain situations such as sports injuries or flare-ups of severe inflammation. Applying within the first 24 hours is often appropriate and most helpful.

Heat is better in cases of chronic or sub-acute musculoskeletal pain. It’s often more calming to the muscles and fascia and feels good. Heat stimulates circulation and fluid movement.

There are sometimes exceptions such as when heat works better initially, or when ice works better later on. Every individual is different. Sometimes alternating heat and ice brings the best results.

When using heat or ice, it’s usually best to apply for 20-30 minutes at a time, with a 20-30 minute break in between. Sometimes even less is better. Be mindful of skin sensitivity and don’t overdo it.

If you’re diabetic or suffer with neuropathy or sensory issues, always seek your physician’s guidance before applying heat or ice.

Nutrition and Hydration

What you eat and drink directly affects inflammation, nervous system function, and tissue repair.

• Avoid Inflammatory Foods: Avoid processed junk foods with added sugar and unnatural additives such as dyes, preservatives and flavor enhancers. This is a fundamental that everyone can benefit from and should prioritize. Whether you’re vegan, carnivore, paleo, etc., this still applies. These processed foods can cause or worsen inflammation and cause other health issues that affect all systems.

• Eat Anti-Inflammatory Foods: Focus on a diverse variety of organic vegetables, fruits, pasture-raised meats, wild fish, nuts, and healthy fats and oils. These naturally reduce systemic inflammation while providing necessary nutrients. Try to eat organic whenever possible.

• Stay Hydrated: Water keeps fascia, discs, and joints moving and functioning smoothly and helps flush waste products. Even mild dehydration can amplify pain perception.

• Address Deficiencies: Nutrients like vitamin D, magnesium, and B vitamins are often low in people with chronic pain. Lab testing can identify what’s missing so you can target more specifically.

  
  

Sleep and Recovery

Sleep is when your body repairs itself. Without enough quality sleep, tissue healing slows, the nervous system stays on high alert, inflammation rises, and pain signals can intensify.

• Aim for Consistency: 7–9 hours with a regular sleep/wake schedule is optimal for most adults.

• Create a Sleep Ritual: At night, dim lights, reduce screens, and use calming breath work or meditation to signal to your body it’s time to sleep and repair.

• Get Adequate Sunlight Exposure: This is an overlooked aspect of health and important for setting your circadian rhythm, or sleep-wake cycle. Try to get exposure to sunrise in the early morning, sunset in the evening and some mid day sun as well. Be mindful of your skin sensitivity, as everyone is different.

Mindset and Emotional Health

The brain doesn’t just interpret pain — it also decides how much attention to give it. The process is heavily influenced by mental/emotional state. This area is closely associated with, and even overlapping with, the above sections on reframing thoughts and regulating the nervous system.

Mindset and emotional health play a huge role in chronic pain issues, especially neuroplastic pain. Its helpful to be aware of this even in an acute state in order to prevent the pain from becoming chronic.

Here are some approaches to help with the emotional health aspect of chronic pain:

• Pain Reprocessing Therapy (PRT): PRT is highly effective in helping to overcome neuroplastic pain. It uses specific mindfulness techniques to recondition the brain to interpret signals in a healthier way.

• Mind–body practices: Journaling, meditation, and breath work improve awareness and help untangle emotional stress that often fuels chronic pain.

• Somatic Therapy: Somatic Therapy is a form of psychotherapy that focuses on improving body awareness and releasing stored trauma.

• Subconscious Healing: Healing subconscious emotional patterns can be an integral part of overcoming persistent chronic pain. Techniques such as Holographic Manipulation Therapy, Psyche-K, and hypnosis can help on this level.

  
  

Hands-On Natural Therapies

Hand-on therapies with a skilled practitioner can help you regulate the nervous system, release tension, improve movement, and recondition healthy patterns to resolve pain.

Here are some effective options:

• Soft Tissue Therapies: Techniques like Active Release Techniques (A.R.T.) and Stecco Fascial Manipulation free up restrictions in fascia and muscles, allowing the body to move with less restriction. Most mechanical pain conditions have a soft tissue component, so techniques such as these are often extremely effective and helpful.

• Acupuncture and Dry Needling: We’ve discussed acupuncture above in relation to regulating the nervous system. It is worth mentioning again since it works on multiple levels, including mechanical, chemical and emotional. It helps regulate the nervous system, improves microcirculation, and helps improve movement and function by releasing tension from the muscles and fascia.

• Chiropractic Care: Chiropractic adjustments improve joint mobility and nerve function. Research studies have shown chiropractic to be effective in pain reduction especially in cases of low back pain and tension headaches.

Community and Support

Healing is easier with support. Whether it’s encouragement from family and friends, guidance from a practitioner, or simple human to human connection, community strengthens resilience.

Studies show social connection lowers pain perception and improves long-term outcomes. Social connection is a major factor in all aspects of health, and not just pain.

Who we associate with does have an impact, though, on our mindset and journey. It’s part of the external environment that influences our internal state. Try to associate with people of encouraging and solution-oriented mindsets as opposed to a negative or victim mindsets.

An easy place to start is to connect with family and friends. Other ways to connect with people are social group activities like dancing classes, yoga, martial arts classes, and meet-up groups for something you’re interested in. With modern technology, it’s fairly easy to find groups based on similar interests and likes.

Conclusion

Pain is real, but it isn’t the enemy. It’s a natural communication system in your body. It’s an alarm signal — sometimes accurate, sometimes overly sensitive — designed to protect you. By learning how the system works and applying natural strategies, you can calm the alarm, improve function, and build resilience.

Remember:

• Reframe how you think about pain.

• Understand the process and what your body is trying to express to you.

• Understand the problem, but focus on the solution.

• Regulate and recondition the nervous system.

• Optimize movement. Movement is medicine.

• Optimize lifestyle, nutrition, sun exposure, sleep, and mindset to stack the odds in your favor as much as possible to promote healing.

• Nurture social connections and community.

• Live intentionally with purpose.

• Know that you will overcome and resolve the situation.

  
  

Healing is an active process. The more you actively and consciously engage with it, the more your body will respond.

You are not broken. You are adaptable and your body is capable of healing. As frustrating as pain can be, it’s important to never give up hope and keep moving forward. With the right mindset and support, you can be healthier, stronger, and free to live life on your terms.

Every individual’s pain experience is unique, and so is the path to healing and resolution.

If you’ve been struggling with pain in the Berkshires and are ready to take the next step toward healing, I’d be honored to help you move forward. Contact us today to schedule your appointment — let’s work together to restore your health and quality of life.