How to Identify and Eliminate Pain Triggers

Colin O'Banion, DPT
Nov 21, 2024
6 min read

Managing chronic pain—whether due to sciatica, tendonitis, a herniated disc, or ongoing lower back issues—can feel like an endless cycle. Often, certain treatments may bring only temporary relief. A key reason for this can be pain triggers—specific movements, postures, or lifestyle factors that aggravate the underlying issue, preventing true healing. Recognizing and eliminating these pain triggers is essential to breaking free from this cycle and finding lasting relief.

At Colin O’Banion Physical Therapy in Boulder, CO, I focus on physical therapy for chronic pain triggers, working closely with clients to pinpoint the triggers that perpetuate their pain and create a tailored plan to address the root causes. Here’s how to identify common pain triggers, especially for issues like herniated discs, sciatica, and tendonitis, and how to take steps toward real, sustainable relief.

What Are Pain Triggers?

Pain triggers are specific actions, postures, or lifestyle factors that continue to irritate already vulnerable areas, often leading to cycles of pain, inflammation, and sensitivity. While the initial injury or condition may be known, pain triggers are often subtler and can arise from daily habits or minor movements that aggravate discomfort over time.

Here are some examples of pain triggers for common musculoskeletal conditions:

Herniated Discs: When dealing with a herniated disc, especially in the lumbar spine, pain can be triggered by certain movements, like bending, twisting, or lifting heavy objects. These actions can increase pressure on the discs, worsening pain and even extending it to the legs due to nerve compression.
Sciatica: Sciatic nerve pain can often be triggered by prolonged sitting or certain twisting or bending motions, which apply additional pressure to the lower back and aggravate sciatic nerve irritation, resulting in pain that radiates down the leg.
Tendonitis: Repetitive actions, such as typing, lifting, or playing sports, can lead to chronic inflammation in tendons around the shoulder (rotator cuff), elbow (tennis elbow), or wrist. Continuing these repetitive motions without modification can often worsen and intensify the pain.
Lower Back Pain: Chronic lower back pain can be triggered by bending forward, lifting improperly, or even prolonged standing or sitting in poor posture. Common stretches like the pigeon pose can inadvertently exacerbate lower back pain if they don’t align with the body’s current needs.

Pain triggers vary by individual but frequently include both physical and lifestyle factors. By identifying and managing these triggers, you can break free from chronic pain cycles and support your body’s natural healing processes.

Lifestyle and Mindset Pain Triggers

While physical actions are common pain triggers, other lifestyle and mindset factors can contribute significantly to chronic pain. Addressing these areas is essential for a comprehensive approach to pain relief:

Stress and Emotional Tension: Stress often leads to muscle tension, especially in areas like the neck, shoulders, and lower back. This can be particularly problematic for those with injuries like herniated discs or sciatica, as muscle tension can increase compression on nerves, worsening pain.
Sedentary Lifestyle: Lack of movement or long periods of sitting can lead to muscle imbalances and stiffness, common factors in herniated discs and sciatica. Over time, limited mobility causes even minor movements to become pain triggers.
Negative Mindset Patterns: Chronic pain often brings frustration and emotional strain, which can heighten the nervous system’s sensitivity to pain. This is particularly true for clients with herniated discs or tendonitis who may fear that every movement will worsen their condition. By recognizing and reframing these mindset patterns, you can reduce your emotional response to pain, making it easier to manage triggers.

How to Address Your Pain Triggers

Step 1: Recognize Patterns in Your Pain

Identifying your pain triggers begins by noticing patterns in your discomfort. This can include tracking daily activities, posture, and even emotions that may correlate with pain.

Ask yourself:

What specific movements increase your pain?
Does certain postures or times of day worsen discomfort?
Is your pain impacted by stress or specific lifestyle factors?

For example, if you notice that sitting for extended periods worsens lower back pain or that twisting movements trigger your sciatica, these activities may be primary pain triggers. For herniated disc pain, lifting heavy objects or bending forward could be specific triggers. Understanding these patterns allows you to make targeted adjustments to minimize pain.

Step 2: Modify Physical Movements and Postures

Once you’ve identified physical pain triggers, making small modifications can significantly reduce discomfort and support healing.

Some examples:

Herniated Discs: Avoid activities that place undue pressure on your spine, like heavy lifting or deep bending, as these can exacerbate disc herniation. Instead, incorporate exercises that strengthen the core and stabilize the spine, such as bird-dog exercises or pelvic tilts.
Sciatica: To reduce sciatic nerve pain, avoid prolonged sitting and deep bending movements. Incorporating regular movement breaks and focusing on core-strengthening exercises can improve posture and reduce sciatic irritation.
Tendonitis: Modifying repetitive motions or adjusting your ergonomic setup can alleviate pain. If you have tennis elbow, for example, avoid excessive wrist strain and introduce forearm and shoulder strengthening exercises.
Lower Back Pain: Limit forward bending and heavy lifting to prevent strain on the lumbar spine. Instead, focus on exercises that enhance core stability and maintain proper alignment, which helps relieve lower back pressure and support healing.

Step 3: Holistic Solutions to Address Lifestyle and Mindset Triggers

For a comprehensive approach to breaking pain cycles, it’s crucial to look beyond physical adjustments and address underlying lifestyle and mindset triggers. Here’s how:

Therapeutic Exercise: A structured therapeutic exercise program designed to target specific areas of weakness or imbalance can help improve stability, posture, and overall movement patterns. Exercises focusing on core strength and flexibility, for instance, can help reduce strain on a herniated disc and prevent future injuries.
Advanced Manual Therapy: Techniques such as myofascial release, joint mobilization, and other hands-on therapies are effective for releasing tension in the body. Manual therapy can alleviate tightness and restrictions around areas like the lumbar spine, helping to reduce nerve compression for those with herniated discs or sciatica.
Biohacking Solutions: For clients interested in biohacking, techniques like contrast therapy (alternating between sauna and cold plunge) can be powerful tools for reducing inflammation and supporting recovery. The heat from the sauna increases blood flow and relaxes muscles, while the cold plunge reduces inflammation and stimulates circulation. Together, these therapies help reduce pain sensitivity and support the healing process.
Stress Management: Chronic pain often increases with stress. Incorporating stress-reducing practices like meditation, breathing exercises, or mindful movement (such as my personal practice, Qigong) helps calm the nervous system, reducing muscle tension and pain perception.
Positive Mindset and Pain Perception: Reframing your mindset around pain can also be a powerful tool. Chronic pain often leads to negative thought cycles that can intensify discomfort. By focusing on progress, celebrating small wins, and viewing pain management as part of a healing journey, you can shift your emotional response, making triggers easier to handle.

These solutions, when combined with physical modifications, offer a comprehensive approach to eliminating pain triggers.

How Physical Therapy Can Help You Break the Cycle of Pain

Identifying and managing pain triggers, especially with conditions like herniated discs, tendonitis, and sciatica, can be challenging without guidance. That’s where professional physical therapy can provide invaluable support. As part of my evaluation process I work closely with clients to identify unique pain triggers and design a comprehensive treatment plan that combines orthopedic expertise with holistic approaches. A thorough evaluation and open communication are essential here.

Utilizing advanced therapeutic exercises and advanced manual therapy among other things, I help clients target pain at its source and develop long-term resilience against future triggers. This integrative approach goes beyond just treating symptoms, helping clients achieve sustained relief and improved quality of life.

Ready to Break Free from Pain Triggers?

If chronic pain is limiting your life, there’s a solution. Book a consultation with me at Colin O'Banion Physical Therapy in Boulder, CO, where we’ll work together to identify your pain triggers, create a customized plan for healing, and support you in building a pain-free life. By addressing the root of your pain through both physical and holistic solutions, we can create a plan that’s truly tailored to you.