Understanding Pain: Lifestyle Factors and Unexplained Pain

In the last blog post, we explored the benefits of Pilates in managing and alleviating pain. This time, we’re diving deeper into how lifestyle factors, such as lack of sleep, poor nutrition and sedentary behaviour, can contribute to unexplained pain and how understanding these connections can enhance your Pilates practice and overall well-being.

Lack of Sleep: Recent research highlights a significant relationship between sleep deprivation and increased pain sensitivity. Insufficient sleep can alter brain activity related to pain processing, amplifying the perception of pain. Additionally, sleep disturbances are commonly associated with chronic pain conditions, revealing a bidirectional relationship between sleep problems and chronic pain.

Poor Nutrition: The role of diet in pain management has gained attention in recent years. Diets high in processed foods, sugars and unhealthy fats can lead to increased inflammation, which is linked to higher pain levels. Moreover, deficiencies in essential nutrients such as vitamin D, magnesium and omega-3 fatty acids have been shown to increase pain and fatigue. Addressing these nutritional imbalances can help in managing pain effectively.

Sedentary Lifestyle: A lack of physical activity contributes to muscle weakness and joint stiffness, which can increase the risk of pain. Sedentary behaviour is also linked to higher levels of stress and anxiety, worsening pain perception. Regular physical activity, including exercises like Pilates, can improve both physical and mental health, thereby reducing pain perception. According to, World Health Organization (2020) (WHO Guidelines on Physical Activity and Sedentary Behaviour ), aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise, spread throughout the week. Plus, include muscle-strengthening activities on two or more days per week, focusing on all major muscle groups.

How Pilates Can Help

Pilates is particularly effective in addressing these lifestyle factors. It improves sleep quality by stimulating the production of endorphins, which are natural mood lifters. It also reduces levels of stress hormones like cortisol. Lower stress and anxiety levels can lead to better sleep. Pilates supports balanced muscle development and flexibility to counteract the effects of a sedentary lifestyle and enhances awareness of nutritional habits through its mind-body connection.

By integrating these insights into your lifestyle, you can optimize your Pilates practice and improve your overall well-being. 

Questions? Need direction? I'm always here to help. 

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Citations: 

1. Krause, A. J., Prather, A. A., Wager, T. D., & Walker, M. P. (2019). The pain of sleep loss: A brain characterization in humans. Nature Reviews Neuroscience, 20(7), 385-398. doi:10.1038/s41583-019-0150-5

2. Finan, P. H., Goodin, B. R., & Smith, M. T. (2020). The association of sleep and pain: An update and a path forward. The Clinical Journal of Pain, 36(4), 286-294. doi:10.1097/AJP.0000000000000791

3. Zota, C. B., & Tinsley, G. M. (2020). Dietary strategies for managing chronic pain: A review. Nutrients, 12(9), 2729. doi:10.3390/nu12092729

4. Hojlund, K., & Gaster, M. (2022). The role of nutrition in chronic pain management. Frontiers in Nutrition, 9, 829239. doi:10.3389/fnut.2022.829239

5. Cheatham, S. W., Kolber, M. J., & Mokha, G. M. (2019). Movement assessments and exercise for the prevention and treatment of musculoskeletal pain: A narrative review. International Journal of Sports Physical Therapy, 14(5), 747-762.

6. de Oliveira, B. I. R., Guedes, M. R., Dias, J. M., & Dias, R. C. (2020). Effects of physical exercise on mental health and pain perception in older adults: A systematic review and meta-analysis. Archives of Gerontology and Geriatrics, 91, 104187. doi:10.1016/j.archger.2020.104187