Have you ever felt pain in your neck one week, then your lower back the next, and later it shows up in your shoulder or hip? It’s frustrating, confusing, and sometimes even makes you wonder if it’s all in your head.
The truth is: moving pain is very real and your body is trying to tell you something.
In this blog, we’ll break down why pain can shift around the body, what it actually means, and how to manage it without spiralling into fear or confusion.
What Does “Moving Pain” Mean?
Moving pain, or shifting discomfort, refers to symptoms that change location over time. One week it’s your left shoulder. Then it’s your right hip. Later, your lower back. There’s no clear trauma or injury to explain it, and it doesn’t always follow a predictable pattern.
Is It Normal?
Yes and no.
While it’s not what we consider “typical” in terms of injury patterns, migrating pain is very common, especially among people who:
- Sit for long hours
- Train regularly but inconsistently recover
- Live with chronic stress
- Have a history of past injuries or hypermobility
- Have nervous systems that are more sensitised
So, Why Does Pain Move Around?
Let’s unpack the top science-backed reasons.
1. Nervous System Sensitisation
When your body has dealt with pain for a long time or multiple areas of mild strain your nervous system can become overly alert. This is called “central sensitisation.”
Think of your brain’s alarm system as being too sensitive. It starts picking up on sensations that aren’t dangerous and labelling them as painful.
So pain becomes less about tissue damage, and more about how your nervous system interprets signals.
🔎 Key point: Your body isn’t broken. It’s just on high alert. The pain is real, but not always a sign of harm.
2. Muscle Compensation and Imbalances
If one area of your body isn’t moving or working well (say your hip), other muscles start compensating. This creates extra strain in new places like your lower back, shoulder, or knee.
Example:
- Weak glutes? Your lower back and hamstrings may overwork.
- Tight hips? Your knees or ankles might take the hit.
Over time, your body creates a loop of imbalances that lead to shifting discomfort especially when you move in new or unfamiliar ways.
3. Unresolved Minor Injuries
You may have had a small injury in the past like a sprained ankle or a stiff neck that you “pushed through.” It didn’t feel serious, so you never fully rested or rehabilitated it.
These lingering dysfunctions can quietly influence how you move and load your body, showing up later as new pain elsewhere.
4. Stress and Emotional Load
It might sound odd, but your emotional state can influence where and how your body feels pain.
Stress, anxiety, grief, or burnout can heighten the nervous system and increase muscle tension. It often settles into the neck, back, jaw, hips, or stomach.
Pain isn’t “just in your head” but your head does affect how your body processes pain.
5. Lack of Recovery
Many people train hard, work long hours, or skip rest days. Over time, this leads to low-level inflammation and fatigue, which makes tissues more reactive to load.
You might not feel sore immediately, but sub-optimal recovery leads to irritability across joints and muscles. That’s why pain can move around depending on your activity and rest.
6. Poor Sleep
Lack of deep, restful sleep affects tissue repair and the nervous system’s ability to reset. It also increases the likelihood of experiencing pain and fatigue, even without clear injury.
Sleep-deprived bodies often become more sensitive especially to posture and overuse.
Common Examples of Shifting Pain
| Initial Pain | Later Pain | Likely Cause |
|---|---|---|
| Shoulder | Neck | Poor scapular stability or posture fatigue |
| Lower Back | Hamstrings | Glute weakness or hip mobility issues |
| Knee | Foot | Load shift due to ankle stiffness or flat arches |
| Hip | Opposite Hip/Back | Compensation from tightness or muscle guarding |
What Can You Do About It?
Good news- moving pain is treatable. You don’t have to accept it as just how your body is.
✅ 1. See a Physiotherapist
A skilled physio will look at your whole movement system, not just the spot that hurts today. They’ll help identify:
- Imbalances or weak links
- Movement patterns that cause overload
- Nervous system sensitivity
Early treatment = faster relief.
✅ 2. Start a Movement Practice (That’s Not Just the Gym)
Gentle, intentional movement like yoga, mobility drills, or walking helps:
- Reset the nervous system
- Improve blood flow
- Release tension across the body
Even 10–15 minutes a day can help moving pain settle down.
✅ 3. Strengthen, Don’t Just Stretch
A common myth is that tightness needs stretching but often, tight muscles are weak and overworked, not short.
Progressive strengthening helps:
- Rebalance movement patterns
- Reduce compensation
- Improve resilience
✅ 4. Manage Stress Proactively
Use strategies like:
- Box breathing or mindful meditation (5–10 mins/day)
- Journaling or therapy
- Restorative movement (not intense HIIT)
Reducing stress improves your body’s tolerance and recovery capacity.
✅ 5. Improve Sleep Hygiene
Small tweaks to your sleep setup can reduce systemic inflammation:
- Wind down without screens for 30 mins
- Maintain a consistent bedtime
- Sleep in a cool, dark room
Better sleep = better recovery = less moving pain.
✅ 6. Track Patterns
Notice what flares your pain and what soothes it. Keep a pain + activity journal for 1-2 weeks. It often reveals hidden triggers like:
- Long drives
- Poor lifting form
- Stressful workdays
- Skipped meals
Awareness leads to better self-management.
Final Thoughts
Moving pain doesn’t mean you’re fragile or imagining things. It means your body is sending signals that something’s off — usually in how you’re loading, recovering, or regulating stress.
Instead of chasing symptoms, the real solution lies in looking at the whole picture: your movement, strength, habits, and nervous system health.
You don’t need to live with mystery pain. With the right support, your body can heal, adapt, and feel strong again.
Need help figuring out what your pain is trying to tell you?
A tailored physio plan could be the answer. Book a session and let’s decode the message together
To book your appointment, call on the number below-
📞 Call 01604 385343 (Northampton) or 01908 713973 (Milton Keynes) or Book Online today!
