The Nervous System, Pain & How Gentle Movement Can Help You Reconnect
Estimated reading time: 3–4 minutes
"Pain is not a measure of damage, it's a call for attention."
Understanding Pain: A Nervous System Experience
When we think of pain, we often imagine a broken bone, a torn muscle, or a visible injury. But in truth, pain is a nervous system experience. It’s the brain’s way of protecting us when it thinks we’re in danger.
Here’s how it works:
Your body sends signals to the brain (from tissues, joints, or nerves)
Your brain interprets those signals based on context — past experiences, stress, mood, beliefs, and more
If your brain perceives a threat, it creates the experience of pain to get your attention
This is important: pain doesn’t always mean damage.
In chronic pain, the nervous system becomes more sensitive. It can start sounding the alarm even when there’s no injury present — like a smoke alarm going off without a fire.
This process is called central sensitisation, and it’s one of the reasons persistent pain can feel so confusing and overwhelming.
The Role of the Autonomic Nervous System
The autonomic nervous system (ANS) is responsible for regulating our stress response. It has two main branches:
Sympathetic (fight, flight, freeze)
Parasympathetic (rest, digest, repair)
When you’re stuck in chronic pain, your nervous system often leans toward the sympathetic state. This means:
Muscles stay tense
Breathing becomes shallow
Sleep and digestion can be disrupted
You may feel anxious, overwhelmed, or on edge
Learning to shift into the parasympathetic state helps calm the nervous system — which can reduce pain sensitivity over time.
How Gentle Movement (Like Yoga) Can Help
Gentle, mindful movement helps you reconnect with your body in a safe and supported way. Here’s how:
Movement reduces fear: When we avoid moving because of pain, our body can become deconditioned and fearful. Small, safe movements help rebuild confidence.
Breath + movement = regulation: Combining gentle stretching or mobility with slow breathing helps activate the parasympathetic system.
Proprioception and awareness: Movement helps your brain understand where your body is in space. This improves the brain’s “map” and can calm hypersensitive pain signals.
Neuroplasticity: Movement can literally help rewire the brain and nervous system over time.
🧘♀️ “Yoga is not about touching your toes — it’s about what you learn on the way down.”
Gentle movement like restorative yoga, somatic movement, tai chi or mindful walking can:
Reduce the intensity of pain flares
Improve sleep and mood
Rebuild your sense of safety in your body
Support healing and resilience
Final Thoughts
Pain is real — and so is your body’s ability to heal. Understanding the role of the nervous system is empowering. It helps shift the question from “What’s broken?” to “What needs safety, care, or reconnection?”
If you're living with chronic pain, gentle movement is not about pushing through — it's about listening, softening, and rebuilding trust.
👉 Want to explore this in a safe space?
I offer 1:1 sessions of physio, breath work, and nervous-system-friendly movement. Get in touch or follow along on Instagram for free tips and classes.
You don’t have to do this alone.
