Understanding Chronic Pain: Why It Happens, How to Manage It, and When to Seek Help
- Ben Proctor
- Jun 23
- 4 min read
Pain is our body’s natural alarm system. When we injure ourselves, pain tells us to stop and protect the affected area so it can heal. Normally, this pain fades with time. But what happens when it doesn’t go away?
Chronic pain is pain that persists for longer than three months, often long after the original injury or illness has healed. It’s more common than many people realise — the British Pain Society estimates that 1 in 5 adults in the UK lives with chronic pain. It can interfere with work, relationships, sleep, and mental health — deeply affecting quality of life.
Why Does Pain Sometimes Not Go Away?
In chronic pain, the nervous system — including the brain, spinal cord, and nerves — becomes overactive or "rewired." This can cause it to keep sending pain signals even when there is no ongoing tissue damage. This process is known as central sensitisation.
Sometimes, the original injury hasn’t fully healed, or conditions like arthritis, fibromyalgia, migraines, or nerve damage can lead to persistent pain. But there’s often not a single cause — instead, it’s a complex interaction between physical, emotional, and psychological factors.
Contributors to chronic pain can include:
Previous injuries or surgeries
Nerve damage
Inflammation
Long-term conditions (arthritis, fibromyalgia, migraines)
Genetics and individual pain sensitivity
Stress, anxiety, depression
What Does the Research Say?
Modern research shows that pain is not simply a reflection of tissue damage — it is shaped by how the brain and nervous system interpret signals. Brain imaging studies reveal that in chronic pain, areas of the brain involved in emotion, memory, and attention are also activated — explaining why factors like stress and mood can influence how much pain you feel.
Understanding this is empowering — it means that managing pain involves more than just treating the body; it also involves working with the brain and mind.
How Can You Manage Chronic Pain?
There is no simple "cure," but many people find that a combination of approaches helps them regain control over their lives. The most effective treatments take a whole-person approach:
1. Move Regularly
Gentle, consistent movement helps reduce stiffness and teaches the nervous system to become less sensitive. Physiotherapy, yoga, tai chi, and graded exercise programmes can all be beneficial.
2. Understand Pain
Learning how chronic pain works can itself reduce its intensity. Pain neuroscience education — available through resources like Flippin’ Pain — helps people feel more in control and less fearful of pain.
3. Manage Stress and Emotions
Stress, anxiety, and low mood can amplify pain. Mindfulness, relaxation techniques, and talking therapies like CBT (Cognitive Behavioural Therapy) or ACT (Acceptance and Commitment Therapy) can help break this cycle.
4. Pace Yourself
Doing too much on a "good day" can lead to flare-ups. Learning to pace activities and build in rest breaks helps prevent this boom-and-bust pattern.
5. Medications
Certain medications (such as low-dose antidepressants or nerve-pain treatments) can help some people. However, they often work best when combined with the approaches above — and rarely provide complete relief on their own.
Could Cold Water Immersion Help?
There’s growing interest in using cold water immersion (such as wild swimming or cold showers) as part of pain management. Though research is still emerging, early studies suggest:
Short-term effects: Cold water can trigger the release of endorphins, reduce inflammation, and dull pain sensitivity.
Mental health boost: Cold water swimming can lift mood, reduce anxiety, and help people feel more in control — which indirectly improves coping with chronic pain.
Changing pain perception: Some studies suggest cold exposure may help "reset" how the nervous system processes pain — though more high-quality research is needed.
It’s not a cure, but for some, it can complement other treatments. If you’re considering it, start gradually, be aware of risks, and check with your doctor if you have any medical conditions.
When to Consider a Pain Clinic
If pain is having a significant impact on your life — despite trying self-management strategies — it may be worth asking your GP about referral to a Pain Clinic.
Pain clinics use a team approach, with doctors, physiotherapists, psychologists, and occupational therapists working together to create a personalised plan. The goal is not just to reduce pain, but to improve function and quality of life.
They can offer:
A review of your medications
Specialist treatments (nerve blocks, spinal cord stimulation)
Group pain management programmes
Support for returning to activities and work
The Takeaway
Chronic pain is complex and affects more than just the body — it involves the mind, nervous system, and emotions. While it might not always be possible to "cure" the pain, understanding it and learning a variety of management strategies can make a huge difference.
You don’t have to cope alone. If your pain is persisting and affecting your life, talk to your GP — help is available.
Further Resources
Flippin' Pain — public campaign on modern pain science
Pain UK — umbrella group for UK pain charities
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