By Kath Banks | Aligned for Life Pilates Moonee Ponds Pain can change how we move and how we feel about our bodies. The good news is that understanding pain and introducing the right kind of movement can help restore confidence and freedom again. Pain can be frustrating, confusing and sometimes a little frightening. Many […]
By Kath Banks | Aligned for Life Pilates Moonee Ponds
Pain can change how we move and how we feel about our bodies. The good news is that understanding pain and introducing the right kind of movement can help restore confidence and freedom again.
Pain can be frustrating, confusing and sometimes a little frightening. Many people come into the studio unsure about what their pain means or whether it is safe to move.
For a long time, pain was explained in very simple terms. If something hurt, it meant something in the body was damaged. The solution was to find the problem and fix it. We now know that pain is much more complex than that.
Thanks to the work of leading pain researchers including Lorimer Moseley, David Butler and the team at the NOI Group, our understanding of pain has changed enormously over the past couple of decades. This knowledge strongly influences how we work with clients at Aligned for Life Pilates in Moonee Ponds, Carlton and Melbourne CBD.
If you are dealing with pain and wondering whether movement is safe, this guide will help you understand:
If you have been dealing with pain for a while, there are a few important ideas that can help make sense of what you are experiencing.
1. Pain does not always mean damage
Pain is the body’s protection system. Sometimes that system becomes more sensitive than it needs to be. When this happens, the body may produce pain even when tissues are not injured. This does not mean the pain is imagined — it simply means the system designed to protect you has become a little overprotective.
2. Your whole system influences pain
Pain is not just about muscles and joints. Modern pain science tells us that the nervous system, immune system, hormones, stress levels, sleep, movement habits and past experiences can all influence how pain is felt. This is why two people with the same scan result can experience very different levels of pain.
3. Movement is often part of the solution
Avoiding movement completely can sometimes make the body more protective. Gentle, guided movement helps the nervous system settle, improves circulation and reminds the brain that the body is safe to move again. This is where Pilates can be incredibly helpful.
Pain is defined as an unpleasant sensory and emotional experience associated with actual or potential tissue damage. It is not just physical — it involves the whole person, including body, mind and emotions. And pain is always real.
Even when the cause is not obvious, the experience of pain is valid. Life experiences, stress, previous injuries and beliefs about the body can all influence how pain is felt. This is why two people with the same diagnosis can have completely different pain experiences.
Pain science has evolved significantly. Earlier research focused strongly on the brain and nervous system, highlighting that pain is an output designed to protect us. More recent research has expanded that understanding further.
We now know that pain involves the entire body system — including the nervous system, immune system, hormones and stress responses. Pain is not just about tissues, and it is not just about the brain. It is about how the whole system responds to perceived threat, stress or overload.
Understanding the difference between these two types of pain can help people feel more confident about how to respond.
Acute pain usually relates to an injury or irritated tissue. It is protective and helpful in the short term and generally improves as the body heals. When pain is acute it is important to seek appropriate medical advice and allow the body time to recover.
Persistent pain continues beyond the normal healing time. In these situations, the body’s protection system can remain on high alert. The nervous system becomes more sensitive and everyday movements may feel uncomfortable or threatening. This does not mean something is seriously wrong — it means the system designed to protect you has become overly cautious.
When the body senses threat it activates the stress response. This prepares us to deal with danger by increasing alertness, muscle tension and nervous system activity. In short bursts this response is useful.
But when the body stays in this heightened state for long periods it can contribute to increased pain sensitivity, muscle tension, fatigue, poor sleep and slower recovery. Helping the body return to a calmer, more balanced state is an important part of managing persistent pain.
This is where Pilates can play a powerful role. Gentle, well-guided movement helps regulate the nervous system and calm the stress response. Movement can help:
Just as importantly, it reminds the brain that movement is safe. At Aligned for Life, our focus is always on helping people reconnect with their bodies and rediscover movement gradually and confidently.
One of the most important ideas from modern pain science is that pain does not always equal damage. For people living with persistent pain, it may sometimes be appropriate to move through small and manageable levels of discomfort as the body rebuilds confidence.
This does not mean pushing through pain blindly. It means learning to understand the body’s signals and gradually expanding what feels safe. The pain science educators at the NOI Group, including Lorimer Moseley and David Butler, often summarise this with a simple phrase:
Know pain, not no pain no gain.
When people understand how pain works, they usually feel less fearful about moving — and that is often when progress begins.
Persistent pain is often best managed with a collaborative approach. Depending on the situation, this may include medical practitioners, physiotherapists, psychologists, exercise physiologists and movement professionals such as Pilates instructors.
We regularly work alongside other health professionals to ensure our clients receive well-coordinated care.
Movement does not have to be intense to be effective. Sometimes the most powerful thing we can do is slow down, breathe and allow the body to move again. Small, mindful movements practiced regularly can make a meaningful difference in how your body feels and how confidently you move through life.
To help you get started, I have put together a Mindful Movement Sequence you can explore at home. This gentle series of movements is designed to calm the nervous system, reduce tension and reconnect you with comfortable movement. The focus is on breathing, awareness and simple controlled movements that allow the body to feel safe again.
Access Kath’s Mindful Movement Sequence here →
Pilates is widely used to support people managing pain, recovering from injury or wanting to move with greater strength and confidence. At Aligned for Life Pilates, we regularly work with clients experiencing a range of conditions where carefully guided movement plays an important role.
Back pain and persistent low back pain
Pilates helps improve spinal support, mobility and movement confidence while reducing unnecessary muscle tension and guarding.
Neck and shoulder pain
Many people experience pain related to posture, stress or repetitive movement. Pilates helps restore balanced movement through the shoulder girdle and upper spine.
Hip and knee discomfort
Targeted strengthening and controlled movement can help improve joint support and reduce strain during everyday activities.
Arthritis and joint stiffness
Gentle movement helps maintain mobility, circulation and strength so people can stay active and independent.
Persistent or chronic pain conditions
Understanding pain and introducing the right kind of movement can help calm an overprotective system and rebuild confidence in the body.
Post-injury rehabilitation
Pilates supports recovery by gradually restoring strength, coordination and functional movement.
Pregnancy and postnatal recovery
Tailored Pilates programs support the changing body during pregnancy and help rebuild strength and stability after birth.
Every body and every situation is different, which is why our programs are always individually tailored.
If pain has been holding you back from doing the things you enjoy, you are not alone. Many people are unsure what is safe to do or worry that movement might make things worse. With the right guidance, movement can become part of the solution.
At Aligned for Life Pilates, we take the time to understand your body, your history and your goals. From there we create a personalised Pilates program designed to support recovery, reduce pain sensitivity and help you move with greater confidence again.
Small steps, the right level of challenge and a supportive environment can make a remarkable difference.
Book an Initial Consultation and take the first step toward moving well again.
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