PAIN - THE PSYCHOLOGICAL AND PHYSICAL LINK
Pain is a common part of life, but for many, it can significantly impact physical and mental well-being. Yet, few fully understand the science behind it.
Nutshell: Pain is complex. It involves both sensory and emotional elements. Rather than a direct measure of tissue damage, pain is fundamentally a feeling like any other but felt AT a location. It’s an individually assigned and measured experience that evolves over time, influenced by trauma history, biological factors, and psychological makeup.
HOW IS PAIN PERCEIVED?
The old view held that pain originates directly from tissue injury. Now, we know there are various types of pain, and the experience depends on brain perception. Modern pain science emphasizes a shift from pain as a means of “detection” to “protection.” As a protective system, pain relies on sensory inputs that relay information to and from the spinal cord and brain. The brain processes this data, along with beliefs and past experiences, to determine if protection is needed, leading to the individualized sensation of pain.
TED-Ed: The mysterious science of pain
Huberman lab - Dr. Sean Mackey: Tools to Reduce & Manage Pain
TYPES OF PAIN
Technically there are 3 types of pain. But as I said, it’s complex! These can appear together and in varying amounts depending on the circumstances.
Type 1 (Nociceptive) -
Injury to tissue anywhere in the body (except the spinal cord or brain), leading to a local immune response (aka inflammation). This Inflammation excites specialized nerves (nociceptors) , speeding up messages to the spinal cord and sending the brain danger messages.
Example - Cuts, fractures, bruises, sprains, strains etc.
Type 2 (Neuropathic) -
When specialized nerves (nociceptors) (aka our danger detectors) have become damaged by disease or injury, resulting in misfiring of danger messages to the spinal cord,
Example - Nerve injury
Type 3 (Nociplastic) -
When the spine and brain has undergone changes to the complicated networks within it, influencing the brain and increasing the likelihood of pain occurring. It is HERE that effective pain management and psychological interventions can assist to improve your pain and general life. .
Example - Phantom limb, Chronic pain
HOW ARE PHYSICAL AND PSYCHOLOGICAL PAIN LINKED:
The longer we experience pain, the more we come to “perceive” it. Our brains reinforce and build patterns around feelings, and our bodies do the same. Over time, the central nervous system (spinal cord and brain) alters and sensitizes pathways that process "danger signals," pushing us into an "overprotective" state and increasing the sensation of pain.
However, just as we can retrain our thought patterns, we can also improve our physical responses (this is known as bioplasticity). Alongside dietary and lifestyle changes to reduce inflammation—especially in the gut—exercise and psychological strategies can significantly shift how we perceive pain.
This process begins with examining your current behaviours, beliefs, past experiences, and environmental factors to identify the source of your pain. From there, we can develop strategies to help retrain your body out of its overprotective state. Pain specialist Tyson McEwan emphasizes the mantra: “Sensitive, not damaged” , “Hurt not harm”. This reminds us that pain is a sign of the body’s protective system in overdrive, not a direct indication of injury or further damage. By using mindful movement to redefine our limit thresholds and language, we can shift our state and avoid a downward spiral.
Video interview with Pain Specialist Tyson McEwen
“Pain is inevitable. Suffering is optional.”
– Haruki Murakami
Your body just like your mindset is not set in stone. All feelings (pain included) can be altered if you are willing to put in the consistent effort.