Understanding Pain: A Guide to How Your Body's Alarm System Works

Jan 23

Pain Doesn't Always Mean Damage

Pain is your body's alarm system, not a damage meter. While we often think pain signals harm to our body, modern pain science shows that pain is actually your nervous system's way of protecting you—and sometimes, this alarm system can become oversensitive, triggering pain even when there's no actual tissue damage.[1-2]

Think of it this way: a car alarm is designed to protect your vehicle from theft, but sometimes it goes off when a cat jumps on the hood. The alarm is working, but there's no real threat. Your pain system can work the same way.

Your Brain Is the Control Center

Pain is created by your brain, not just your body. This might sound strange, but pain is always processed and produced by your brain based on information it receives.[3-4] Your brain acts like a sophisticated computer, constantly evaluating signals from your body along with your thoughts, emotions, past experiences, stress levels, and even your beliefs about what's happening.[5-6]

This explains why:

Two people with identical injuries can experience very different levels of pain
Your pain might feel worse when you're stressed or anxious
Understanding what's causing your pain can sometimes make it feel less intense
Pain can persist even after tissues have healed

The Three Types of Pain

Pain comes in three main flavors, and understanding which type you have helps guide treatment:[2][7]

Nociceptive pain: This is the "normal" pain from actual tissue damage, like a sprained ankle or arthritis. It's your body's appropriate response to injury.
Neuropathic pain: This occurs when nerves themselves are damaged or irritated, causing burning, shooting, or electric-shock sensations.
Nociplastic pain: This is when your nervous system becomes hypersensitive—like a volume dial turned up too high—amplifying normal sensations into pain. Conditions like fibromyalgia fall into this category.[7-8]

When Pain Becomes Chronic

Chronic pain involves changes in your nervous system that make it more sensitive over time.[3][8] When pain persists, your nervous system can undergo changes that make it fire more easily and more intensely—a process called central sensitization. It's like your alarm system becoming so sensitive that even gentle touch or normal activities trigger it.[8]

This isn't "all in your head"—these are real biological changes in how your nervous system processes information.[8] The good news? These changes can be partially reversed with the right approach.[8]

What Influences Your Pain Experience

Pain is personal and influenced by many factors beyond tissue damage:[5-6]

Your thoughts and beliefs: Worrying that pain means serious damage can actually increase pain intensity
Your emotions: Anxiety, depression, and stress can turn up the volume on pain
Your past experiences: Previous injuries or trauma can shape how your brain interprets current sensations
Your sleep: Poor sleep makes pain worse, and pain disrupts sleep—a challenging cycle
Your activity levels: Both too much and too little activity can affect pain

You Have More Control Than You Think

Understanding how pain works is the first step toward managing it better.[1][5] When you realize that pain doesn't always equal damage, you can start to:

Gradually return to activities you've been avoiding
Recognize that some pain during movement is okay and doesn't mean you're causing harm
Work with your nervous system to calm it down rather than fighting against it
Focus on what you can do rather than what you can't

Moving Forward

Managing chronic pain typically involves a combination of approaches:[7]

Education: Learning about pain science (which you're doing right now!)
Movement: Gradually increasing activity helps retrain your nervous system
Stress management: Techniques like deep breathing, meditation, or counseling
Sleep improvement: Establishing good sleep habits
Pacing: Balancing activity and rest to avoid boom-bust cycles
Medications when appropriate: Working with your healthcare provider to find what helps

The Bottom Line

Pain is real, it's complex, and it's changeable.[9-10] Your pain experience is valid, even when tests don't show obvious damage. By understanding that pain is produced by an overprotective nervous system rather than just tissue damage, you can work with your healthcare team to retrain your alarm system and improve your quality of life. Recovery takes time—often months—but with patience, understanding, and a comprehensive approach, most people can see meaningful improvement.[8]

Remember: you're not broken, and you're not alone. Millions of people experience chronic pain, and modern pain science offers hope and practical strategies for living better with it.

References:

Teaching Patients About Pain: The Emergence of Pain Science Education, Its Learning Frameworks and Delivery Strategies.

The Journal of Pain. 2024. Lorimer Moseley G, Leake HB, Beetsma AJ, et al.

Chronic Pain: An Update on Burden, Best Practices, and New Advances.

Lancet. 2021. Cohen SP, Vase L, Hooten WM.

The Biology of Chronic Pain and Its Implications for Pain Neuroscience Education: State of the Art.

Journal of Clinical Medicine. 2023. Zimney K, Van Bogaert W, Louw A.

The Anatomy of Pain and Suffering in the Brain and Its Clinical Implications.

Neuroscience and Biobehavioral Reviews. 2021. De Ridder D, Adhia D, Vanneste S.

What Do Patients Value Learning About Pain? A Mixed-Methods Survey on the Relevance of Target Concepts After Pain Science Education.

Pain. 2021. Leake HB, Moseley GL, Stanton TR, O'Hagan ET, Heathcote LC.

Opportunities for Chronic Pain Self-Management: Core Psychological Principles and Neurobiological Underpinnings.