Ash Berry and Rob Carruthers are highly regarded Pilates Practitioners in Australia. Through their explorations of alternative health practices, they've been able to create an incredible community of curious movers seeking to improve their overall health.
Chronic pain, defined as pain lasting longer than three months, can be a frustrating and life-limiting condition. While it often starts with an injury or underlying health issue, chronic pain can persist long after the initial problem has healed. One of the most effective and empowering ways to manage chronic pain is through movement therapy. Practices like Pilates, yoga, and other forms of structured movement offer unique benefits that go beyond physical conditioning, including nervous system regulation, pain desensitization, and emotional well-being.
Understanding chronic pain and the role of movement
Chronic pain differs from acute pain in that it often involves heightened sensitivity in the nervous system, a condition known as central sensitization. This means that the nervous system can become hypersensitive, causing even minor or non-harmful stimuli to be perceived as painful.
Chronic pain may also lead to muscle guarding (where muscles tighten around painful areas), loss of range of motion, and a decreased tolerance for activity, all of which can exacerbate pain.
Movement therapy helps break this cycle by encouraging gradual, intentional movement that addresses both physical and neurological components of pain. Rather than avoiding movement out of fear of aggravating pain, structured movement reintroduces safe and controlled motion, which can improve circulation, stimulate healing, and recalibrate the nervous system.
How movement therapy works to improve chronic pain
Reducing sensitivity in the nervous system
Chronic pain can cause the brain to become overly responsive to pain signals. Movement therapy gradually reintroduces physical activity, helping the nervous system become accustomed to movement without triggering pain. This process, called graded exposure, is a key component in chronic pain management, allowing the nervous system to "unlearn" pain associations.
Releasing tension in guarding muscles
When people experience chronic pain, they often unconsciously tighten their muscles to protect the painful area, which can lead to muscular imbalances, stiffness, and additional pain. Through slow, mindful movement, muscles can gradually release tension, allowing for smoother and less painful movement patterns.
Improving joint mobility and strength
Reduced movement can lead to weakness, stiffness, and limited range of motion in joints and muscles, which, over time, can lead to further discomfort. Gentle, controlled movement helps strengthen muscles, enhance flexibility, and restore joint mobility, which is critical for pain management.
Encouraging endorphin production
Exercise is known to stimulate the release of endorphins, the body’s natural painkillers. Endorphins not only reduce the perception of pain but also boost mood, which can be especially beneficial for chronic pain sufferers who often experience depression or anxiety as a result of their condition.
Types of movement therapy for chronic pain
Several forms of movement therapy are especially beneficial for people dealing with chronic pain, as they emphasize controlled, low-impact movements that minimize strain on the body. Here are a few effective modalities:
Pilates
Pilates is a highly adaptable form of exercise that focuses on core strength, alignment, and controlled movement. Using specialized equipment and mat exercises, Pilates allows for individualized adjustments, making it an ideal option for people with chronic pain. The focus on core stability helps reduce strain on other parts of the body, which is particularly beneficial for those with back pain, joint pain, or musculoskeletal conditions.
Yoga
Yoga combines stretching, strength, and breathwork, encouraging relaxation and nervous system regulation. Certain types of yoga, such as gentle or restorative yoga, are particularly useful for people with chronic pain as they involve slow, low-impact movements that ease the body into increased flexibility and strength without strain.
Somatic movement therapy
Somatics involves reconnecting with the body through mindful, slow, and intentional movement. This therapy focuses on bodily awareness, helping to reprogram movement patterns that may be contributing to pain. By learning to move with more ease and less tension, individuals can retrain their brains to interpret movement as safe and non-painful.
Functional movement training
This approach involves practicing movement patterns that mimic daily activities, which helps to improve the body’s strength and balance. Functional movement training helps individuals with chronic pain develop the strength and confidence to perform routine tasks without discomfort.
The mind-body connection in movement therapy
Movement therapy for chronic pain doesn’t just focus on physical strength or flexibility; it also addresses the mind-body connection, a key factor in pain perception. Chronic pain can often lead to fear of movement (kinesiophobia), where individuals avoid activity due to fear of causing pain. Movement therapy helps break down these barriers through gradual, positive movement experiences.
Building positive associations with movement
By moving in a safe, supported environment, people with chronic pain can begin to form positive associations with physical activity. This approach helps counteract fear and anxiety, which can worsen pain.
Mindfulness and body awareness
Practices like Pilates and somatic therapy emphasize mindfulness, encouraging clients to pay close attention to how their body feels as they move. This mindfulness helps reduce pain perception, as it enables people to identify areas of unnecessary tension and adjust their movements accordingly.
Reducing stress and anxiety
Chronic pain is often accompanied by stress and anxiety, which can intensify pain perception. Movement therapy, particularly when combined with breathwork, can help reduce stress, regulate the autonomic nervous system, and promote relaxation.
A growing body of research supports the benefits of movement therapy for chronic pain management. Studies show that regular, gentle exercise can:
Reduce pain intensity and increase pain tolerance in conditions like fibromyalgia, arthritis, and chronic back pain.
Improve mood and reduce symptoms of anxiety and depression, both of which are common among chronic pain sufferers.
Enhance quality of life, giving people with chronic pain greater control over their bodies and reducing dependence on pain medications.
One study published in the journal Pain Medicine found that Pilates specifically led to significant improvements in pain relief, function, and mental health among people with chronic low back pain. Similarly, research on yoga and somatic movement indicates these practices can significantly improve flexibility, strength, and pain tolerance.
Movement therapy in practice: Getting started safely
For those with chronic pain, it’s essential to start movement therapy under the guidance of a trained professional. A Pilates instructor or somatic movement therapist who understands chronic pain can help create a safe and tailored approach, ensuring each movement is adjusted to avoid triggering pain.
Start slow: Begin with gentle, low-impact movements that don’t strain the muscles or joints. Focusing on correct form and alignment is key to preventing injury and maximizing benefits.
Listen to your body: Chronic pain often fluctuates, so it’s important to pay attention to how your body feels each day and adjust movement accordingly. Learning to distinguish between pain that builds with movement, and pain that is present regardless of movement, can be a game changer in learning which pain you can work through, and which to avoid.
Commit to consistency: Regular practice is essential to see benefits. Starting with short, consistent sessions can help build up strength and tolerance gradually.
Seek support: Working with a skilled movement therapist offers accountability, encouragement, and the confidence to push past fear-based barriers.
Conclusion
Movement therapy in general is a powerful tool in managing chronic pain, offering benefits that extend beyond physical fitness. By encouraging gradual, mindful movement, practices like Pilates and somatics help to reduce pain sensitivity, improve muscle function, and build a more positive relationship with the body. For people with chronic pain, movement therapy is an empowering path to reclaiming movement and improving quality of life.
With consistent practice and a supportive environment, movement therapy can become a cornerstone of pain management, allowing individuals to move beyond pain and toward greater freedom and vitality.
Read more from Robert Carruthers and Ashleigh Berry
Robert Carruthers and Ashleigh Berry, Pilates Practitioners
With Rob's blend of sports science and Functional Neurology training and Ash's Dance and Somatic Movement Therapy training, their Pilates sessions are always multi-faceted and multi-dimensional and cover a broad range of health interests that go beyond simply stretching and strengthening our bodies.
Their combined knowledge based has facilitated many life-changing journeys for their clients, and has resulted in being recognised names across the Australian Pilates scene. Their work also extends to facilitating world-class yet affordable professional development opportunities to Pilates Practitioners across Australia and online.
