As a therapist specializing in trauma, I’ve seen firsthand how the impact of emotional and psychological wounds can manifest in the body, often as chronic pain. The body and mind are intricately connected, and trauma—whether it be physical, emotional, or psychological—doesn’t just leave a mark on our minds. It can deeply affect our physical well-being as well.
Chronic pain is a common issue for those who have experienced trauma, and the relationship between trauma and pain is something that is often overlooked. However, understanding how trauma can contribute to chronic pain and how healing the trauma can bring relief to the body is vital in providing comprehensive care for those who are suffering.
The Link Between Trauma and Chronic Pain
Chronic pain is typically defined as pain that persists for more than three to six months and is not easily explained by medical conditions. While physical injury or illness is often the obvious culprit for chronic pain, many individuals with chronic pain are not dealing with a specific injury or condition. Instead, their pain may be a result of unresolved trauma stored in the body.
When we experience trauma—whether from an accident, abuse, a loss, or a highly stressful situation—our bodies go into survival mode. This is the body’s fight, flight, or freeze response, which is designed to protect us in the face of danger. However, when trauma is not processed or when the nervous system remains stuck in a state of high alert, the body can continue to react as if the danger is still present, even long after the event has passed. This is where chronic pain can develop.
How Trauma Contributes to Chronic Pain
The connection between trauma and chronic pain isn’t always straightforward, but it can manifest in several ways:
1. Nervous System Dysregulation
Trauma affects the nervous system, especially the autonomic nervous system (ANS), which controls functions like heart rate, digestion, and muscle tension. After trauma, the ANS may become stuck in a state of hyperarousal (fight or flight) or dissociation (freeze). Both of these states can lead to heightened muscle tension and inflammation, which contribute to chronic pain.
For example, individuals who have experienced trauma might notice tension in their neck, shoulders, or jaw, even when they are not consciously stressed. Over time, this muscle tightness can lead to conditions like tension headaches, back pain, or TMJ (temporomandibular joint) dysfunction.
2. Unresolved Emotional Pain Manifesting Physically
Emotional pain and trauma often don't have an obvious "outlet." When trauma is not processed or when individuals are unable to express their emotions, the body may store these emotions as physical sensations. This is commonly referred to as somatic pain. For example, grief or shame may be felt in the chest, while anger may be experienced as a tightening in the stomach or lower back. Over time, these physical sensations can evolve into persistent pain.
3. Muscle Tension and Postural Changes
When a person experiences trauma, especially repeated trauma, they may subconsciously alter their posture to protect themselves. They might tighten their muscles or hunch their shoulders as a way of bracing for emotional or physical impact. These postural changes, while protective in the moment, can lead to chronic pain if they become ingrained habits. The body becomes stuck in these maladaptive patterns, which can lead to long-term discomfort and pain.
4. Psychological Stress Exacerbating Physical Sensations
Trauma often results in high levels of psychological stress, anxiety, and hypervigilance. This constant state of mental strain can amplify physical pain. When the brain is under stress, it can interpret sensations in the body as more painful or intense. This is known as pain amplification, where the brain becomes overly sensitive to pain signals, causing even minor discomfort to feel more intense. This creates a vicious cycle of pain, stress, and emotional strain that can be difficult to break.
Healing Chronic Pain Through Trauma-Informed Therapy
If trauma is contributing to chronic pain, the path to healing often requires addressing both the emotional and physical aspects of the pain. Simply treating the physical symptoms, such as with medication or physical therapy, may offer temporary relief but will not necessarily address the root cause of the pain. A trauma-informed approach, which acknowledges the body’s role in storing emotional pain, is essential for long-term healing.
1. Somatic Therapy
Somatic therapy is a holistic approach that focuses on the body’s sensations and physical responses. It involves helping clients become aware of physical tension, areas of discomfort, and patterns of movement that might be contributing to chronic pain. Through techniques like breathwork, body scanning, and guided movement, somatic therapy can help release the emotional and physical tension stored in the body. Clients can learn to reconnect with their bodies in a way that fosters relaxation, reduces tension, and helps release long-held trauma.
2. Trauma-Informed Yoga and Movement
Yoga and other forms of mindful movement are powerful tools for trauma healing. These practices encourage slow, intentional movement that helps individuals reconnect with their bodies and release stored tension. Trauma-informed yoga specifically is adapted to be gentle and supportive, providing a safe space for individuals to heal from both emotional and physical pain.
3. Mindfulness and Meditation
Mindfulness practices can help individuals manage the emotional distress that often accompanies chronic pain. Through mindfulness meditation, individuals can learn to observe their pain without becoming overwhelmed by it, creating a sense of detachment and reducing the emotional charge of the pain. Meditation also activates the parasympathetic nervous system, which helps reduce the body’s stress response and promotes relaxation.
4. Cognitive Behavioral Therapy (CBT) for Pain
Cognitive Behavioral Therapy (CBT) can be helpful in addressing the psychological components of chronic pain. CBT helps individuals identify negative thought patterns and beliefs that may be contributing to their pain experience. By reframing these thoughts and developing healthier coping strategies, individuals can reduce the emotional and mental strain that amplifies physical pain.
5. Breathwork
Breathwork is a powerful tool for regulating the nervous system. Trauma often leads to shallow, irregular breathing patterns, which can increase feelings of anxiety and contribute to muscle tension. By learning deep, conscious breathing techniques, individuals can activate the parasympathetic nervous system (the body’s “rest and digest” system), promoting relaxation and pain relief.
The Healing Journey
Healing chronic pain that is rooted in trauma is a gradual process. It requires patience, persistence, and a willingness to explore both the emotional and physical aspects of pain. As a trauma therapist, my goal is to support clients in understanding how their trauma might be manifesting as chronic pain, and to provide them with the tools they need to heal. By integrating somatic techniques, mindfulness practices, and trauma-informed care, we can begin to untangle the complex web of trauma and pain and work toward lasting relief.
If you are dealing with chronic pain and suspect that trauma may be a contributing factor, it’s important to approach your healing journey with compassion and curiosity. Healing is not linear, but with the right support, you can reclaim your body’s ability to feel safe, relaxed, and free from the grip of pain.
Stephanie Post, PsyD., is a clinical psychologist living in the San Francisco Bay Area. She specializes in trauma, and serves clients across the country. Get in touch with her here.
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