Fear of Movement: Why Avoiding Pain Can Make It Worse

If you’re dealing with back pain, neck stiffness, or any injury that makes movement uncomfortable, your natural reaction is likely to be to avoid moving altogether. That’s understandable. But being sedentary can actually trap you in a cycle that makes pain worse over time.

The Pain-Fear Cycle: Why Rest Isn’t Always Best

When you’re in pain, your body activates protective mechanisms designed to keep you safe. However, this fear of movement can backfire. “If we stop moving, we’re actually allowing the problem to get worse, more so than if we move too much,” explains Winnipeg chiropractor, Dr. Pascal.

Here’s what happens: pain leads to a fear of movement, which in turn leads to reduced activity, causing deconditioning, and ultimately results in more pain. Your joints have both pain receptors (nociceptors) and movement receptors (mechanoreceptors). The more you move, the more you quiet those pain signals. The less you move, the more sensitive those pain receptors become.

Movement as Medicine: Start Small and Go Slow

“A key part is understanding how movement is literally medicine for your body,” says Dr. Dan. However, movement needs to be approached with care. Whether you’re dealing with acute pain from a weekend mishap or chronic issues you’ve had for years, the solution is graded, safe movement.

Simple Techniques That Work

Even when significant pain makes movement difficult, you can always perform isometric contractions—simply flexing muscles without moving joints. Think of engaging your core or gently contracting your neck muscles. These contractions help reduce pain and signal to your brain that movement is safe.

Remember: it’s better to do small movements frequently than one long session weekly. Consider moving every hour, even if it’s just for five minutes.