News: August 2025

When Your Pain Alarm Goes Rogue - And What You Can Do About It

A client recently told me a story about his building that immediately struck me as the perfect metaphor for chronic pain.

One day, a tenant smelled gas and reported it to building management. Management called the fire department, and as a precaution, they shut off the gas lines - not just in the tenant's apartment, but in the entire building. Then neighboring buildings. Repairs began, extensive and disruptive.

But no one ever confirmed whether there had been a gas leak in the first place!

That's how pain often works in the body.

One tiny warning signal from a nociceptive nerve ending (think of it as a tenant who smells something weird) gets sent to the brain (the fire department). Wanting to avoid disaster, the brain interprets this as a potential threat and sends out pain signals, effectively sounding the "alarm." Houston, we have a problem. All hands on deck. The logic is evolutionary: better safe than sorry. Better to temporarily overreact than to risk something catastrophic. Pain is the alarm system that helps keep us from harm.

But here's the catch: the longer the brain defaults to alarm mode, the more sensitive and reactive it becomes. And just like the response to a potential gas leak, the "repairs" can go on indefinitely even if there's nothing wrong!

This is why pain often persists long after an injury has healed. The brain has learned to associate certain movements or sensations with danger, and it continues sounding the alarm. Over time, it takes less stimuli to trigger pain. For example, at first your knee pain might stop you from running. Over time, it hurts to climb stairs, then walk. Eventually it may hurt just to stand. If left untreated, simply thinking about standing up can evoke pain.

The pain threshold becomes so diminished, that even a minor stimulus can trigger major pain. The nervous system becomes overprotective, erring on the side of caution. When this happens, our pain response is dysfunctional and, rather than protecting us from harm, it impedes our everyday lives. What begins as a pain sensation is now negatively impacting our ability to function physically, mentally, and emotionally.

Of course, not all chronic pain can be attributed to an alarm system gone rogue. Sometimes there's sneaky tissue damage that goes undetected by doctors and scans: chronic inflammation, nerve damage, autoimmune disorders, or lingering post-surgical complications. But these tend to be the exceptions. More often, chronic pain stems from an overactive nervous system that needs help settling down.

So what can we do about it?

We cannot override the brain's survival instincts (which is a good thing!), but we can influence the brain away from dysfunctional pain-patterning by retraining the system. Thanks to neuroplasticity, the brain's ability to adapt and form new pathways, we can teach the nervous system to respond differently to stimuli that are habitually perceived as threatening, i.e. standing or walking for the person with knee pain. We begin to introduce the offending sensations or movements as safe - similar to exposure therapy for someone with a phobia. It's like forming any new habit: consistent repetition creates gradual change.

This is where massage therapy truly shines. Through safe, nurturing touch, we feed the brain feel-good signals: calm, comfort, and confidence. We help guide the nervous system away from alarm mode and toward trust. A skilled massage therapist is not just a bodyworker, but a coach and a guide through this process.

Other ways to help your brain learn safety include:

• Gentle movement and exercise - even if it feels stiff or uncomfortable. You're teaching your brain that it's safe to move. Note: This only works if you avoid causing actual pain, i.e. anything sharp, shooting, or grimace-worthy.
• Breathing practices and meditation
• Mindfulness and body awareness
• Novel and pleasant sensory experiences (See my article: Surprise Your Brain to Ease Pain: Brain-Based Strategies for Lasting Relief)
• Even learning about the nature of pain, as you're doing right now, can help diminish pain!

Check out my YouTube channel for a library of self-massage, meditation, breathwork, stretching, and educational videos designed to support this very journey.

The more you understand your pain, the safer you feel. And the safer you feel, the quieter the alarm becomes.

Here's to fewer "gas leaks," and more freedom!

Thumb Arthritis Relief with a Pen & Highlighter: Easy Self-Massage Routine

Ease the pain of thumb arthritis with this soothing self-massage that targets the thumb, wrist, and forearm. Whether your pain stems from basal thumb arthritis, overuse, aging, or inflammation, this gentle routine is designed to reduce stiffness, relieve joint pain, and improve hand mobility - without putting strain on your other thumb!

Using just two simple household tools - a pen and a highlighter - you'll learn how to apply effective pressure and release tension in the muscles and joints that contribute to thumb discomfort. This approach is perfect for bilateral arthritis or anyone looking for non-invasive, drug-free pain relief.

What's new with me ...

Summer with Sienna highlights include swimming pools, beaches, hangouts with friends, and the new Superman movie (highly recommended)!

When not out and about, Sienna is drawing, composing music, and writing poetry, stories, and comics. There is no end to this 12-year-old's creativity!