Have you ever experienced pain that seems to stick around long after an injury has healed?
Or maybe you feel pain from something that shouldn’t hurt, like a light touch or a simple stretch? This phenomenon is often due to central sensitisation, a condition where the nervous system becomes overly sensitive, amplifying pain signals.
I’m Kevin, a physiotherapist passionate about musculoskeletal health, particularly in helping people manage chronic pain conditions.
With a strong background in understanding neck, shoulder, and lower back pain, I’ve worked with countless individuals struggling with persistent pain that just doesn’t seem to go away.
My goal is to educate you on how central sensitisation works and, more importantly, what you can do about it.
What Exactly is Happening in Central Sensitisation?
Central sensitisation occurs when the central nervous system (CNS)—the brain and spinal cord—becomes hypersensitive to pain signals.
It can lead to:
- Increased pain intensity – even small triggers cause significant discomfort.
- Pain lasting longer than expected – the nervous system remains in a heightened state even after the original injury has healed.
- Pain from non-harmful stimuli – everyday activities like gentle pressure, stretching, or temperature changes can trigger pain.
- The body being overly protective – the nervous system stays on high alert, even when there is no actual threat. However, pain does not always mean tissue damage; it is simply the brain’s interpretation of a potential threat.
Some Key Statistics:
- Around 20% of adults experience chronic pain that may involve central sensitisation.
- Studies suggest 1 in 4 people with chronic low back pain, fibromyalgia, or osteoarthritis may have central sensitisation.
- People with stress, anxiety, or past trauma are at a higher risk of developing this condition.
What’s the Problem? Why Does It Matter?
Central sensitisation traps people in a cycle of persistent pain. Instead of pain being a helpful signal to protect the body, it becomes overactive and inaccurate.
This can lead to:
- Reduced movement due to fear of pain
- Poor sleep and increased stress levels
- Difficulty enjoying everyday activities like playing golf, working out, or even sitting comfortably
- Increased reliance on pain medications, which may not address the root problem
How Can We Reduce Central Sensitisation?
The good news is that the nervous system can be retrained!
Here’s how:
- Graded Exercise & Movement:
- Start with gentle, low-impact activities like walking, swimming, or yoga.
- Gradually increase intensity to build confidence and reduce pain sensitivity.
- Start with gentle, low-impact activities like walking, swimming, or yoga.
- Calming the Nervous System:
- Mindfulness, meditation, and deep breathing exercises can lower stress and pain responses.
- Good sleep hygiene helps reset the nervous system.
- Education & Understanding:
- Learning that pain doesn’t always mean harm can reduce fear and anxiety.
- Cognitive behavioural therapy (CBT) can help change negative pain-related thoughts.
Take Action Today
If you’re dealing with persistent pain, don’t wait for it to worsen.
Here’s what you can do now:
- Try the 3-step approach above for two weeks and track your pain levels.
- Book an appointment with a physiotherapist to get a tailored pain management plan.
- Read my blog on pain and the brain to further understand how pain works.
Understanding central sensitisation is the first step to breaking free from chronic pain.
With the right approach, you can retrain your nervous system and regain control of your body.
Need help? Reach out today!
Written by:
References
Lluch, E. et al. (2014) ‘Evidence for central sensitization in patients with osteoarthritis pain: A systematic literature review’, European Journal of Pain, 18(10), pp. 1367–1375. doi:10.1002/j.1532-2149.2014.499.x.
Nijs, J. et al. (2019) ‘Treatment of central sensitization in patients with chronic pain: Time for change?’, Expert Opinion on Pharmacotherapy, 20(16), pp. 1961–1970. doi:10.1080/14656566.2019.1647166.
Nogueira, L.A. et al. (2016) ‘Central sensitization patients present different characteristics compared with other musculoskeletal patients: A case–control study’, European Journal of Physiotherapy, 18(3), pp. 147–153. doi:10.3109/21679169.2016.1150509.
Woolf, C.J. (2011) ‘Central sensitization: Implications for the diagnosis and treatment of pain’, Pain, 152(3). doi:10.1016/j.pain.2010.09.030.
