How Pain Works: Understanding Mysterious Pain

Why does my back hurt when nothing is “broken”?

You’ve been told there’s no structural damage causing your pain. No injury. No herniated disc. No sciatica. But the pain persists, leaving you frustrated and wondering if something deeper—something unseen—is to blame. Maybe it’s “all in your head,” or maybe it’s something more mysterious like imbalance chakras or upset ancestors. 

Here’s the good news: your pain is real, but it’s not a mystery. Understanding how pain works can reveal why you’re hurting and, more importantly, what you can do to feel better.

Pain Isn’t What You Think

Most of us think of pain as a direct signal from the body—a way for our tissues to tell us something is wrong. But pain is more complex than that.

Pain is not an input signal from your body. It’s an output signal from your brain.

Here’s how it works:

1. Your body sends raw data to your brain—information about pressure, heat, tension etc.
2. Your brain processes this data and decides whether it’s a threat.
3. If your brain decides there’s danger, it creates pain as a warning.

Pain that sticks around without structural damage can often be traced to how the nervous system and brain adapt. Nervous system signals pass through “gates” in your spinal cord on their way to the brain. Normally, these gates filter out minor sensations, allowing only important signals through. But when the gates stay open too long, even mild or routine signals—like movement—can feel painful. This is known as central sensitization.

Think of your brain like a security system.
If a door is left ajar, the alarm (pain) will sound to warn you of a potential threat. But what happens when the system becomes overly sensitive? Suddenly, it’s going off for every creak, breeze, or shadow. This is exactly what happens in chronic pain—your brain starts sounding the alarm even when there’s no real danger.

What makes the body sensitive to pain?

Your nervous system is like a quick learner—but sometimes it learns the wrong lessons. Despite what some experts would have you believe, central sensitization is not a problem with a solution as neat and simple as fixing your ‘weak core’ or ‘bad posture’. Humans are squishy and a multitude of interconnected systems can contribute to the sensitization of the nervous system.

• Ongoing or Chronic Pain: Repeated exposure to painful stimuli, such as an injury or illness, can "train" the nervous system to overreact.
• Inflammation: Acute inflammation from an injury or infection can heighten nerve sensitivity as part of the body’s defense mechanism. If inflammation becomes chronic due to diet or dehydration, it can sustain and worsen central sensitization
• Stress and Emotional Factors: Chronic stress, anxiety, and depression increase the production of stress hormones like cortisol and adrenaline.
• Poor Sleep: Inadequate sleep can amplify pain perception and disrupt the body’s ability to repair itself and regulate the nervous system.
• Lack of Movement: Prolonged immobility or disuse of muscles and joints can reinforce the brain’s perception of normal movements as threats, sustaining the cycle of pain.
• Avoidance Behavior: Avoiding physical activity due to fear of pain can make the nervous system more sensitive.
• Repetitive Stress and Overuse:  Prolonged exposure to physical stress—such as typing, lifting, or bending—can overstimulate the nervous system.
• Nerve Damage: Damage to peripheral nerves, such as in diabetic neuropathy or after surgery, can send continuous pain signals to the brain. Over time, this excessive input can “rewire” the central nervous system, causing pain amplification.
• Genetic and Epigenetic Factors: Some individuals may have a genetic predisposition that makes their nervous system more prone to sensitization 
• Sensory Overload: Repeated exposure to certain stimuli such as loud noises or bright lights. This is commonly seen in conditions like fibromyalgia and chronic fatigue syndrome.
• Neurochemical Imbalances: Changes in neurotransmitters like glutamate, serotonin, and GABA, which regulate pain and mood, can affect how pain is processed.
• Physical or Emotional Trauma: Whiplash, a bad fall, or PTSD can also increase pain sensitivity through heightened nervous system activity even after the trauma has 'healed'.
• Chronic Illness: Conditions like irritable bowel syndrome (IBS), and chronic fatigue syndrome are strongly associated with central sensitization.

These are just a few influences and they often overlap.

What Can You Do to Reduce Pain?

Overwhelmed? This isn’t even a complete list. The good news is that despite the diversity of causes of chronic pain, calming and balancing your nervous system comes down to a few relatively simple areas of focus.

A foundation of good sleep, balanced nutrition, stress relief and regular exercise is essential for recovery. Without these basics it’s like trying to fill a bucket with holes in it.

Whatever your reasons for being in pain, make sure you have these lifestyle habits in place first.

Reduce Inflammation Through Nutrition

• Eat more Fruits, vegetables, whole grains, and omega-3-rich foods like salmon or walnuts.
• Avoid: Processed foods, refined sugars, and trans fats that contribute to inflammation.
• Stay hydrated—dehydration can worsen stiffness and pain.

Why it works: An anti-inflammatory diet supports healing and helps reduce the sensitivity of your nervous system.

Prioritize Sleep

• Aim for 7–9 hours of quality sleep per night.
• Follow a consistent sleep schedule and avoid screens before bed.
• Use relaxation techniques like deep breathing or meditation to help you unwind.

Why it works: Sleep reduces inflammation and helps the nervous system reset, making it less likely to overreact to normal sensations.

Manage Stress

• Try mindfulness practices like meditation, or deep breathing.
• Spend time outdoors or engage in hobbies that make you feel relaxed.
• Find creative and social outlets.

Why it works: Stress keeps your body in a heightened state, making pain worse. Calming the nervous system helps “close the gates” and reduce pain perception.

Move Gradually and Frequently

• Train the fundamental movement patterns: pushing, pulling, hinging, squatting, lunging, twisting and walking.
• Modify the intensity and range of motion of movements as needed.
• Gradually increase the intensity as your pain tolerance improves.

Why it works: Movement teaches your nervous system that these activities aren’t dangerous, helping “close the gates” and reduce hypersensitivity.

Addressing Common Misconceptions

“If there’s nothing wrong with my body, does that mean the pain is in my head?”
No, your pain is real. It’s not imaginary—it’s your brain interpreting normal signals as dangerous. The good news is that your brain is adaptable, and you can teach it to respond differently.

“Why does my pain feel so severe if it’s not caused by an injury?”
The nervous system amplifies pain signals when it’s in a hypersensitive state. It’s like turning up the volume on your speakers—you hear everything louder, even minor noises.

The Takeaway

Chronic pain without structural damage isn’t a mystery, and it’s not something you have to live with forever. By understanding how pain works and addressing the factors keeping your nervous system hypersensitive, you can retrain your body and brain to reduce pain.

Start small—improve your sleep, move gently, and make stress management a priority. Over time, these steps can help your nervous system feel safe again, allowing you to move freely and live without constant pain.