4 Things To Remember If You Have Pain

Pain can be overwhelming. Whether it’s an acute injury or a chronic condition, it can feel debilitating, making even the simplest tasks seem impossible.

Just recently, I experienced this firsthand when I hurt my lower back. You might be surprised to hear how it happened—it wasn’t from lifting heavy weights at the gym or doing anything overly strenuous.

It was from sneezing.

Yes, one single sneeze left me in excruciating pain. I had to slowly collapse into bed and stay there for 20 minutes before I could move again. For days after, I couldn’t sleep, sit comfortably, or move without discomfort.

As someone who lives an active lifestyle, this was incredibly frustrating. But as a chiropractor and strength coach, I knew I had to practice what I preach. I reminded myself of a few key principles that can help anyone going through pain.

1. Pain Doesn’t Mean You’re Broken

It’s important to understand that pain doesn’t always equate to damage (excluding fractures, muscle tears, or ligament tears, of course). Often, pain is simply a signal that you’ve exceeded your body’s current tolerance.

The good news?

Your body is RESILIENT, and it CAN heal.

For those dealing with chronic pain, it’s worth noting that in many cases, the initial injury has already healed, and there may be no structural issues causing your discomfort. Chronic pain is complex and often influenced by a combination of physical, psychological, and social factors. Stress, for example, can compound and intensify your pain experience.

Remember: pain is not a permanent state, and recovery is possible.

2. Stay Active

When you’re in pain, it’s tempting to stop moving altogether. But rest, especially for chronic pain, is rarely the answer.

Instead, focus on staying active in ways that feel manageable. Activities like walking, swimming, or biking can help maintain movement without exacerbating your pain.

Exercise also offers a wealth of benefits, including:

• Improved physical function and quality of life

• Better mental health and stress management

• Enhanced metabolic health and reduced risk of disease

Movement is medicine, so find what works for you and stick with it.

3. Manage Your Load

Building on the idea of staying active, it’s crucial to manage the intensity and type of exercise you’re doing. Start with movements that you can tolerate and gradually increase the load over time.

For example, during my recent back pain recovery, I began with simple exercises like pelvic tilts, Cat-Cows, planks, and walking. As my pain tolerance improves, I will gradually add more challenging movements.

This process, known as progressive overload, not only helps restore function but also rebuilds your confidence in performing activities that may have triggered your pain initially.

4. Stay Patient

Healing is not a straight line—it’s a journey with ups and downs. Setbacks are normal and doesn’t mean you’ve failed. They’re a part of the process.

Whether you pushed too hard, life got in the way, or something unexpected happened, setbacks offer an opportunity to reassess and adjust your approach. The key is to remain patient and committed to your recovery.

You’re Not Alone

Pain can feel isolating, but it’s important to remember that help is available. Whether you’re navigating a new injury or dealing with chronic discomfort, you don’t have to go through it alone.

As a chiropractor and strength coach, I’ve worked with countless individuals to help them overcome pain, regain their confidence, and return to doing what they love. If you’re struggling, I’d love to help you, too.

Ready to take the next step in your recovery? Contact me today to schedule a consultation, and let’s work together to create a personalized plan that works for you.