How to Move Safely When You’re Afraid of Pain

For many people living with chronic pain, movement can feel risky. If you’ve experienced back pain, fibromyalgia, or other long-term pain, it’s natural to wonder: “What if I make it worse?” This fear often leads to avoiding activity altogether. But ironically, avoiding movement can keep the pain cycle going.

Why Movement Feels Scary

Your brain is wired to protect you. When it senses pain, it may sound the alarm even for safe movements. This creates tension and makes muscles brace, which can actually increase discomfort.

Moving with Safety and Confidence

• Start small: Gentle, slow stretches or short walks can signal safety to your brain.

• Focus on reassurance: Remind yourself, “This movement is safe. My body can handle it.”

• Pair movement with calm breathing: This helps relax your nervous system.

• Celebrate progress: Every step matters, even if it’s tiny.

In fact, research shows that walking not only helps maintain mobility but also improves back pain for many people. Far from being harmful, walking is often one of the safest and most effective activities for those managing chronic back pain. Read more about the benefits of walking for back pain here and here.

Through Pain Reprocessing Therapy (PRT), clients learn to gradually reintroduce movement without fear. Over time, confidence grows — and pain begins to ease.

If you’re interested in giving PRT a try - book your first session today!