Tackle Pain Head-On

When pain shows up, it’s natural to start to avoid the movements that make it worse. For instance, if bending over causes back pain, the instinct might be to stop bending entirely. While this provides short-term relief, it can lead to bigger problems in the long run. Avoiding movement eventually results in weakness, decreased mobility, and reduces your ability to handle everyday activities.

When you stop doing something because it hurts, you reinforce the idea that the movement is harmful. Over time, muscles weaken, joints stiffen, and your body becomes less capable of handling that activity. This makes even basic tasks, like bending over to pick something up, more difficult and painful. Avoidance starts a vicious cycle where pain leads to less movement, which then leads to more pain and disability.

Instead of avoiding the problem, the key is to gradually expose yourself to the movement in a way that builds strength and resilience. This does NOT mean pushing through sharp or intense pain, but rather introducing the movement in a controlled, pain-free way. For example, if bending over hurts, you can start by practicing gentle hip-hinging movements or partial squats, then slowly progress into a greater range of motion. By reintroducing the movement, your body starts to adapt and becomes more capable of handling it.

The idea is to tackle the problem head-on rather than avoiding it. Working with a physical therapist can help you find the right movements and progression to safely build back your strength and function. In the long run, addressing the issue directly ensures that you can continue to move without fear of pain, weakness, or further injury.

Avoiding movement because of pain might seem like the right solution, but it ends up leading to more problems over time. By facing the issue and gradually reintroducing the movement, you can regain strength, avoid future limitations, and maintain your overall health.