We need more words for “pain.”
Calling something “painful” is often too vague to be helpful—for both the person experiencing it and the practitioner trying to treat it.
Is the sensation constant, or does it come and go?
Does it take your breath away?
Can you think about anything else while it’s happening?
Does it burn? Radiate? Move around? Stay in one spot?
The answers to these questions provide critical clues for how pain should be addressed. And I’d like to share how you can (and should!) become an expert in understanding and treating your own pain.
Pain Isn’t Always a Bad Thing
Pain is essential. It’s your body’s built-in alarm system, and without it, you’d be in serious danger.
But not all pain is the same—and not all pain should be managed in the same way.
Most of the pain I see in clinic (and most of the pain you’re likely to encounter) involves some kind of musculoskeletal strain or injury. That’s because your muscles, tendons, and ligaments are designed to absorb shock and protect more delicate structures inside the body.
Does that mean all pain stems from muscle or joint issues? No. But many conditions do, and because your nerve endings are so closely tied to soft tissue health, addressing the soft tissue is usually a smart place to start.
Stress & Your Nervous System
Pain isn’t just physical—it’s also deeply influenced by your nervous system.
Stress, poor sleep, and anxiety about the pain itself can all amplify what you’re feeling. That’s why an integrative approach always considers both body and mind.
A Framework for Responding to Pain
Here’s a simple guide to understanding what your pain might be telling you and how to respond, based on intensity:
🔴 Pain is 10/10:
Seek emergency care. This level of pain is your body’s way of yelling, “Something is seriously wrong!”
Do not wait. Do not breathe through it. Call 911 or go to the ER.
🟡 Pain is 1–3/10:
Low-level pain is a sign that something’s not quite right, but you likely don’t need to stop your normal routine.
Move gently, stay hydrated, apply heat when resting, and consider Chinese herbal formulas to address circulation, stress and inflammation.
🟠 Pain is 4–9/10:
This middle range can be tricky.
- Movement is usually helpful—as long as it doesn’t make the pain worse.
- Avoid “pushing through it” or adopting a “no pain, no gain” mindset.
- Breathe deeply during movement and exercise to give information to your nervous system that these movements are safe. If you are not able to breathe deeply while performing an activity, or you have to “brace” to perform it, it is probably too intense.
- Continuing painful movement can lead to more tissue damage and longer recovery times.
- If pain is unavoidable (e.g., you’re in a short-term or emergency situation), don’t worry—your body can recover.
What Your Pain Might Be Telling You
Here are some common pain patterns I see in clinic—and what they often mean:
➡️ Shooting or radiating pain down a limb
Usually nerve-related. Even if mild, don’t ignore it—this kind of pain can worsen without treatment. Acupuncture and physical therapy are highly effective here.
🌅 Pain that’s worst in the morning
Often linked to mattress, pillow, or sleep posture.
If that checks out, we’ll next consider hydration, daily movement habits, and magnesium levels.
🪑 Low back pain from sitting too long
Often tied to Lower Crossed Syndrome—a muscle imbalance pattern that responds very well to acupuncture and targeted exercises.
💻 Upper back, neck, or shoulder blade pain from computer work or driving
Frequently caused by Upper Crossed Syndrome—again, highly treatable with acupuncture and simple exercises.
🦵 Knee pain
Start by releasing tension in the quads and hip flexors (acupuncture, stretching, foam rolling, etc.).
🦶 Plantar fasciitis
Stretch and release the calf muscles. Simple but effective.
🌸 Menstrual pain (cramps, low back, breast tenderness)
Chinese herbs and acupuncture are especially helpful for hormone-related pain.
The Bottom Line
Pain is part of life—but it shouldn’t take over your life.
In most cases, pain is a message from your body about something that needs attention.
When you learn to listen to that message—and respond in a thoughtful, informed way—you become your own best advocate for healing.
