Understanding chronic or persistent pain

Most of us are familiar with pain that happens when we injure ourselves, it’s the body’s way of protecting us while we heal. But sometimes, pain sticks around long after an injury has healed, or even when there’s no obvious damage. This is called chronic or persistent pain.

If you’ve been in pain for more than three months, this may be what you’re experiencing. It can affect your back, neck, joints, or muscles and it’s more common than you might think.

What causes chronic or persistent pain?

Chronic pain is real, even if scans or tests don’t show a clear problem. It doesn’t mean something is broken or seriously wrong.

Instead, the pain can be caused or affected by changes in the nervous system and how the body processes pain. Think of your nervous system like a car alarm that’s become too sensitive, it starts going off even when there’s no danger.

Some things that can contribute to or increase persistent pain include:

• an old injury or past surgery
• long-term muscle tension or joint stiffness
• stress, anxiety, or depression
• poor sleep or fatigue
• reduced movement or avoiding activity
• previous trauma (physical or emotional)
• long-term illness or health conditions

It’s often a mix of physical, emotional, and lifestyle factors not just one cause.

How persistent pain feels

Chronic pain can feel different for everyone. Some people describe it as:

• aching, burning, or stabbing pain
• stiffness or tightness
• tingling or sensitivity
• pain that moves around or flares up for no clear reason
• you might also feel more tired, frustrated, or low in mood. These are common and understandable when dealing with pain over time.

Managing chronic or persistent pain

While chronic pain may not go away completely, many people can reduce their pain and improve their quality of life with the right approach.

Here’s what can help:

Keep moving (gently but regularly)

• Movement helps calm the nervous system and improve strength and flexibility
• Start small and increase slowly, every little bit counts
• Try walking, stretching, swimming, or gentle yoga

Understand your pain

• Learning that pain isn’t always a sign of damage can be empowering
• Understanding how the brain and body work together can reduce fear and help you feel more in control

Use pacing

• Break tasks into smaller chunks and take regular breaks
• Avoid the “boom and bust” cycle, doing too much on good days and needing to rest for days after

Look after your sleep

• Pain and poor sleep can feed each other
• Try a bedtime routine, keep screens out of the bedroom, and wind down with calming activities

Manage stress and emotions

• Stress can make pain feel worse
• Try mindfulness, breathing exercises, gentle meditation, or talking therapies

Stay connected

• Chronic pain can be isolating
• Keep in touch with friends and family, or join a support group, many people are going through something similar.

When to get support

You don’t have to manage chronic pain alone. Speak to your GP or a physiotherapist if:

• the pain is affecting your mood, sleep, or daily life
• you’re unsure how to move safely
• you need a personalised plan for exercise or recovery

A multidisciplinary approach, including physical therapy, education, and emotional support, often works best.

You’re not imagining it but you can make a difference
persistent pain is real, but it’s also changeable. Many people who live with chronic pain find that with the right support and strategies, they can move more, feel better, and get back to doing the things they enjoy.