Chronic Pain, Trauma, and Central Sensitisation
Why Trauma and Chronic Pain Are Connected
Chronic pain is often treated as a purely physical problem, but research shows it is closely tied to trauma. Many survivors of emotional or physical trauma live with pain that doctors struggle to explain.
This is not “all in your head.” Trauma rewires the nervous system, heightening sensitivity and creating conditions where pain signals fire even without injury. This process is known as central sensitisation.
Understanding the link between trauma and pain opens the door to holistic healing that addresses both body and mind.
See the Emotional Healing Complete Guide for the full framework.
What Is Central Sensitisation?
Central sensitisation occurs when the nervous system becomes overly reactive, amplifying pain signals.
Normally, pain is a warning system for injury.
In sensitisation, the system is stuck on high alert, interpreting safe sensations as dangerous.
This explains why chronic pain often continues even after an injury has healed — the nervous system itself has become traumatised.
How Trauma Creates Pain Sensitisation
Trauma triggers lasting changes in the brain and body:
Hypervigilance: The body scans constantly for danger, amplifying sensations.
Stress hormones: Cortisol and adrenaline increase inflammation and muscle tension.
Nervous system dysregulation: Fight, flight, freeze, or fawn responses create physical strain.
Suppressed emotions: Anger, grief, or fear held in the body manifest as chronic pain.
For a related pattern of “stuckness,” see Functional Freeze: How to Get Unstuck and Move Forward.
Common Trauma-Linked Pain Conditions
Trauma and central sensitisation often play a role in:
Fibromyalgia
Chronic back or neck pain
Migraines
Irritable bowel syndrome (IBS)
Temporomandibular joint disorder (TMJ)
Pelvic pain or tension disorders
Widespread “mystery pain” with no clear cause
See Trauma and the Gut for how digestive pain often ties to trauma.
The Role of the Three Brain Modes
Root Brain (Survival): Pain keeps you frozen, afraid to move.
Fire Brain (Reactive): Pain fuels anger, frustration, and reactivity.
Flow Brain (Calm): Practices like Qi Gong, breathwork, and meditation restore balance, helping the nervous system release pain patterns.
See Flow Brain: Finding Calm After Trauma.
Healing Trauma-Related Pain
Healing requires addressing both the nervous system and the emotional roots of trauma.
1. Nervous System Regulation
Breathwork and vagus nerve practices calm pain sensitivity.
Box breathing
Long exhalations
Cold water stimulation
See Vagus Nerve Exercises for Emotional Healing and Box Breathing for Trauma: A 5-Minute Nervous System Reset.
2. Somatic Practices
Movement is vital in retraining the nervous system. Gentle, mindful practices reassure the body that movement is safe.
Qi Gong
Gentle stretching
Shaking and tapping
See Qi Gong for Emotional Healing: Move, Breathe, Release and Somatic Exercises for Trauma Release at Home.
3. Emotional Release
Pain often masks suppressed emotions. Safe release brings relief:
Journaling about pain-related feelings
Crying or sounding out grief
Expressing anger in healthy ways
See Emotional Release Techniques for Healing Trauma.
4. Inner-Child Healing
Many pain patterns link back to early wounds. The inner child holds unexpressed fear, shame, or sadness that the body carries as pain.
Reparenting brings reassurance: “You are safe now. I am here with you.”
See Inner-Child Healing: A Gentle Step-by-Step Guide.
5. Shadow Work and Pain
Unacknowledged anger, resentment, or guilt often shows up in the body. Shadow work helps integrate these hidden parts so the body no longer needs to express them as pain.
See What Is Shadow Work? A Guide to Healing and Transformation.
6. Safe Relationships and Co-Regulation
Pain often worsens in isolation. Safe, supportive relationships regulate the nervous system, reducing pain sensitivity.
See Attachment Wounds and Emotional Healing.
A Daily Practice for Pain and Trauma Healing
Here’s a 15-minute practice that supports both body and mind:
3 minutes abdominal breathing
3 minutes gentle shaking or Qi Gong
3 minutes journaling about pain and emotions
3 minutes self-massage of tense areas
3 minutes affirmation: “I am safe to move. My body can heal.”
Final Thoughts
Chronic pain is not simply physical — it is often a body memory of trauma, amplified by central sensitisation. By combining nervous system regulation, somatic practices, emotional release, and inner healing, you can reduce pain and reclaim your life.
For the wider framework, return to the Emotional Healing Complete Guide.
If you’d like guidance in working with trauma-related pain, I offer compassion-based energy work and reflective psychology as a Meraki Guide.
Book your Free Soul Reconnection Call to explore your next step.
FAQs on Chronic Pain, Trauma, and Central Sensitisation
1. What is central sensitisation in simple terms?
It’s when the nervous system becomes overly sensitive, sending pain signals even when there is no injury.
2. How does trauma cause chronic pain?
Trauma keeps the nervous system in survival mode, increasing inflammation, muscle tension, and pain sensitivity.
3. Can chronic pain really improve without medication?
Yes. Many people reduce pain significantly through mind-body practices, nervous system regulation, and somatic healing.
4. How do I know if my pain is trauma-related?
If pain persists after medical causes are ruled out and flares with stress or triggers, trauma may play a role.
5. Is healing central sensitisation possible?
Yes. With consistent nervous system retraining, somatic practices, and emotional healing, many people experience major relief.
I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)
