Transcript: Two Extremes That Make Pain Worse (And What To Do Instead)
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Famous Ashley Grant introduces the episode and explains the ongoing mini podcast takeover series while she builds out the Patreon.
Famous Ashley GrantWhat's up, my movers and shakers? Famous Asha Grant here. Welcome to More Movement Please, the podcast where I hope to inspire you to move your body more. So we've got a few more episodes in this takeover series. I mentioned this recently, but I'm handing the mic over to folks that I trust while I build out the Patreon with all kinds of exciting content that I can't wait for you to see. I'll be back really soon, but in the meantime, I hope you enjoy this mini podcast takeover.
Let's get into today's episode.
Jen Uschold introduces herself and describes two common but counterproductive extremes: avoiding all movement out of fear of pain, and pushing through pain with a 'no pain, no gain' mindset — both of which can make pain worse.
Jen UscholdHi, I am Jen Usheld, a physical therapist and a fellow of pain science. I teach pain neuroscience education as well as I am a program dir- program director for lifestyle medicine, and I would like to speak to how important movement is for recovering from pain. Most of us are well aware that movement is essential for health, and we're trying to find ways to get more movement in, which is why I love the title of this podcast.
When it comes to pain, we see two general extremes, and unfortunately, both extremes tend to cause more pain. The first is people who avoid doing anything because it might cause pain, it has caused pain in the past, or they're afraid that it's going to cause pain. Pain is a complex whole nervous system experience, and when we avoid and stop using our nervous system and our bodies, it actually can make the pain worse.
There's also a phrase that many of us are familiar with, and that is, "No pain, no gain." Well, unfortunately, this also leads to more pain. The idea of pushing through pain or sucking it up or just get it done can actually cause more pain too. So the secret sauce is pacing and graded exposure. What we're trying to do is find the amount of movement that helps your nervous system calm and thrive. And honestly, for some people, that might be just one or two minutes of walking.
A few years ago, I was working with a woman and that was her starting point, two minutes. Well, now every year or so, she sends me pictures hiking in Budapest, Australia, Vienna, and all sorts of cool places. She started where her nervous system was ready to start and she built up and built up and built up. Why is movement so important for those who are struggling and navigating chronic pain? The reason is this. Our nervous system is made up of our nerves, our brain, and our spinal cord.
Jen explains that the alternative to both extremes is pacing and graded exposure — finding the amount of movement the nervous system can handle — and shares the story of a patient who started with two minutes of walking and now hikes internationally.
Jen UscholdThose 400 nerves that we have, they are all connected like one big crazy highway, and they love blood flow, and we get that blood flow from movement. And when we give those nerves the movement and blood flow that they like, they calm down. And when the nerves are calmer, the entire system is calmer, and your brain is less likely to create pain. I hope that helps and is inspiring for a few of you.
Jen explains that the body's 400 nerves are interconnected and depend on blood flow from movement to calm down, which in turn reduces the brain's likelihood of generating pain.
Famous Ashley GrantThanks for tuning in to the More Movement Please podcast. If you'd like more content, head over to famousashagrant.com/fitness where you can join our group and you can find out how to be on the show yourself. Onwards and upwards, my friends. Have you worked out today?