What Is Chronic Pain and How Do You Manage It?

🌿 Chronic Pain + Illness🛠️ Tools & Strategies🧠 Mind-Body Connection💛 Getting Started
Written By Anahita Kalianivala
 
Calm woman sitting cross-legged on the floor with hands on feet, reflecting on chronic pain management strategies.
 

Living with pain doesn't mean you're making it up, exaggerating, or doing anything wrong. Chronic pain is real—and it's more than just a physical issue. Let's talk about what it actually is, where it shows up, and how you can get your life back.

Introduction: Chronic Pain Is More Than Just Ongoing Pain

Chronic pain is pain that lasts longer than 3 months. It can show up after an injury, alongside a health condition like arthritis or fibromyalgia, or seemingly out of nowhere. Unlike acute pain (think stubbed toe or pulled muscle), chronic pain doesn’t always go away with time. And it affects everything—your sleep, your mood, your energy, your relationships, and how you feel about yourself.

If that sounds familiar, you’re not alone. Over 50 million adults in the U.S. live with chronic pain, according to the CDC. So let’s explore what’s going on and what you can do about it.

How Chronic Pain Is Different from Acute Pain

Acute pain is your body’s alarm system. You get hurt, it signals danger, and (hopefully) it fades as you heal. Chronic pain is more like a fire alarm that won’t shut off—even when there’s no fire. It lingers past the normal healing window (usually 3-6 months) and sometimes doesn’t have a clear cause.

Chronic pain may:

  • Stay even after an injury has healed

  • Flare up without warning

  • Affect multiple areas of your life, not just your body

The difference matters because treatment for chronic pain isn’t just about fixing a body part. It’s about working with your nervous system, your routines, and your emotional health.

Three slices of burnt toast on a white plate, symbolizing how chronic pain can trigger false alarms in the nervous system—like a smoke detector sensing toast, not fire.

Chronic pain is like the smoke detector that goes off when your toast is extra crispy. Yes, something burned—but this time, smoke doesn’t mean fire.

Where Does Chronic Pain Come From?

Chronic pain can come from all sorts of places. Sometimes it starts with an injury or illness. Other times, it develops over time—maybe from inflammation, nerve damage, or a condition like fibromyalgia.

But here’s the twist: even after the original problem has healed, your nervous system might still keep sounding the pain alarm. This is called central sensitization. Essentially, your brain and spinal cord become more cautious—scanning for danger more often than before. In this heightened state, even harmless signals can trigger pain responses… even when there’s no injury present.

And the proof? Brain imaging studies have shown measurable changes in people living with chronic pain. Research highlights altered activity in areas like the amygdala (which helps process emotions) and the prefrontal cortex (which supports decision-making and focus), suggesting that chronic pain isn’t just a physical sensation—it’s a full-body, full-mind experience.

This 2011 review outlines how chronic pain alters brain function and emotional regulation, while Cleveland Clinic explains how chronic pain can affect the nervous system and mental health over time.

Where Chronic Pain Occurs in the Body—and How It Feels

Chronic pain doesn’t follow neat rules. It can show up anywhere in the body—or in multiple places at once. Sometimes it starts in a specific spot, like your lower back or knee. Other times, it feels widespread, moves around, or flares up unexpectedly.

According to the Cleveland Clinic and NHS Inform, chronic pain most commonly occurs in:

  • The lower back

  • The neck and shoulders

  • Major joints (knees, hips, wrists)

  • Nerve pathways (hands, feet, spine)

  • The head (migraines, cluster or tension headaches)

  • The gut (conditions like IBS or endometriosis)

  • Widespread muscles (as in fibromyalgia)

The pain itself can take many forms—aching, stabbing, burning, squeezing, or even buzzing. You might feel it constantly, or only during flare-ups. It may stay in one place or shift unpredictably.

And while chronic pain often shows up in the body, its impact goes beyond the physical. It can affect your mood, memory, relationships, and daily functioning. That’s why effective care needs to look at the whole picture—not just one symptom at a time.

 
 

Chronic Pain Syndrome: When It Becomes More Than Physical

When pain lasts for months and starts affecting your entire life—your sleep, energy, focus, and emotional well-being—it can develop into chronic pain syndrome (CPS).

People with CPS often experience:

  • Anxiety or depression

  • Poor sleep

  • Brain fog

  • Fatigue

  • Social withdrawal

  • Increased stress about the future

It’s not a character flaw. It’s not weakness. It’s a very human response to living in a body that’s been hurting for a long time.

Symptoms of Chronic Pain You Might Not Expect

Besides the pain itself, you might also notice:

  • Trouble concentrating or remembering things

  • Mood swings or irritability

  • Hypersensitivity to sound, light, or touch

  • Feeling overwhelmed or hopeless

  • Loss of interest in activities you used to enjoy

These symptoms are valid. They deserve attention too.

 
Close-up of a woman with a nose piercing and a calm, thoughtful expression, symbolizing the unseen symptoms of chronic pain and the need for emotional and sensory challenges to be taken seriously.
 


How Pain Works in the Body and Brain

Your brain and spine make up your central nervous system. Pain signals travel through this system, alerting your brain when something hurts. Normally, these signals quiet down once your body heals.

But in chronic pain, the system can stay "on high alert." The brain may keep interpreting signals as dangerous, even if there’s no injury. That’s why chronic pain can continue long after the original problem is gone.

Getting a Diagnosis: What to Expect

If you’ve been in pain for more than 12 weeks, talk to your provider. They might:

  • Ask about where the pain is and how it feels

  • Use a pain scale (1 to 10) to track severity

  • Order imaging tests like MRIs or X-rays

  • Check nerve function, reflexes, and mobility

REMEMBER: Chronic pain is personal. You are the expert on what you're feeling. Your words matter in helping providers understand what's going on.

What Are the Risk Factors for Chronic Pain?

Certain things can make chronic pain more likely:

  • Past injury or trauma

  • Chronic illness (like arthritis or diabetes)

  • Aging

  • High stress or trauma history

  • Smoking or poor sleep habits

  • Genetics (some conditions run in families)

Mental health conditions like depression, anxiety, and PTSD also raise the risk. After all, you are a whole person and all these functions share the same “real estate” in the brain. AKA—It’s all connected.

 
Faded sunburst painted on a brick wall, representing individualized care and the importance of personalized therapy for chronic pain management.
 

Treatment for Chronic Pain: Why One Size Doesn’t Fit All

There’s no single fix for chronic pain. But many people find relief by combining approaches.

Medical Treatments:

  • NSAIDs or nerve pain medications

  • Muscle relaxers

  • Injections or TENS (electrical stimulation)

  • Surgery (sometimes)

Physical and Occupational Therapy:

  • Movement routines

  • Strength-building and flexibility

  • Tools for daily function

Mental Health Support:

  • Cognitive behavioral therapy (CBT)

  • Acceptance and commitment therapy (ACT)

  • Clinical hypnosis, biofeedback, and stress reduction

Alternative Therapies:

  • Acupuncture

  • Heat/cold therapy

  • Mindfulness and meditation

Living with Chronic Pain: Self-Management and Support

Let’s be honest: living with pain is hard. But there are ways to support your nervous system, build resilience, and stay connected to what matters.

Tips for daily life:

Plus, working with the right team—including a therapist, doctor, or PT—can make a huge difference.

When to Reach Out for Help

You don’t need to wait for a crisis to ask for support. But if any of the following are true, it’s probably time to check in with a provider:

  • Your pain is getting worse and not backing down—or it’s spreading

  • It’s interfering with your daily life, sleep, or ability to focus

  • You’re feeling overwhelmed, discouraged, or emotionally worn down

  • You’ve tried to manage it on your own but feel stuck or unsure what to do next

You deserve care that takes your experience seriously. And you don’t have to figure this out alone.

Support is out there.

And if you’ve been having trouble finding support that actually helps—I'm here when you’re ready.

At Alcove Mental Health, I specialize in therapy for chronic pain, fatigue, and burnout. Whether you're looking for practical tools, a space to reset, or a new way forward, we can figure out what fits you best—together.

Ready to explore? Schedule a free 15-minute consultation →

 

Not Sure What You Need Yet?

No problem. Chronic pain is not a simple journey and neither is determine the next step—as much as we might like it to be easier! As you explore and tune in to what fits best for you, I hope you find some helpful information here. A few places you might like to explore:

 
Small green plant sprouting from cracked wood, symbolizing uncertain beginnings, quiet resilience, and the desire for something different.

Even if you’re unsure, you’re allowed to want something different.

 

Whether you’re burned out from trying “everything” or just starting to explore what’s possible — I’m glad you landed here.

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