Why pain-free is the wrong goal

In this post, we look at why “pain-free” is the wrong goal, and how to better frame your recovery from ongoing or chronic pain.

Most people who come to see me want to get rid of a particular sensation that’s stopping them from leading an active life.

Often they’ve already tried treatments that focused on easing symptoms rather than building capacity, with little lasting success. As soon as they return to their activities, that irritating sensation comes back.

In many cases, this is because there’s a mismatch between what they’re asking their body to do and what it can currently tolerate.

It would be easy to say that closing that gap solves most problems. That’s true for some people, but for most, something else needs to happen too. That something else is education.

Why you don’t want to be pain-free

When people tell me their goal is to be pain-free. I understand what they mean: they want to be rid of the sensation that’s disrupting their life. But taken literally, it’s the wrong goal.

The only people who are truly free of pain have a rare genetic condition called congenital insensitivity to pain (CIP). As children, they often bite through their tongues or lips. They miss burns and infections, and they unknowingly suffer fractures.

Over time, many develop badly damaged joints because nothing tells them they’re being overloaded. In some forms of the condition, life expectancy can be reduced.

So if the complete absence of pain can be life-threatening, pain clearly provides a valuable service. Pain itself isn’t the enemy. The aim is pain that’s proportionate, makes sense, and doesn’t stop you living your life.

A better goal

Instead of chasing zero pain, aim to:

• do the things that matter to you
• understand what your pain is telling you
• respond to flare-ups with confidence rather than fear

When you understand pain, it becomes less threatening. As the brain considers threat when producing pain, that understanding can help turn the volume down.

What a flare-up really means

Let’s say you’ve had back pain on and off for years. Lately, though, it seems more on than off.

You get appropriate care and begin to train the area carefully. Think of this as closing the gap between your current capacity and the demands of your life.

You start to feel better, so naturally your life begins to expand. Activities you once avoided become possible again. You can help your long-suffering partner around the house and, to your children’s delight, you can pick them up again.

Then one day, to your dismay, the pain returns.

Many people see this as a setback. In reality, it’s an opportunity to learn about your body.

Often the trigger will be something out of the ordinary, like a longer run than usual or a busy day carrying the kids. Sometimes it’s less obvious: a few nights of poor sleep, a stressful week, or a cold can all temporarily lower your tolerance.

Whatever the trigger, a flare-up usually signals a temporary mismatch between your current capacity and the demands on you. It’s not necessarily a sign of damage, and it’s not a reason to stop. Ease back a little, keep moving, and slowly build again.

Summary

Pain is an inevitable part of being human, and it does an important job. The goal isn’t to eliminate it, but to understand it well enough that it no longer runs your life.

A good place to start is making sure your exercise programme matches your current capacity. More broadly, consider your sleep, how you tolerate stress, and nutrition.