Severe Pain & Your Lifestyle
How Your Lifestyle Can Affect Chronic Pain – Insights from New Research
Chronic pain is a complex and often frustrating condition, influenced by multiple factors beyond just physical injury or illness. A new study by Núñez-Cortés et al. (2025) highlights the strong connection between lifestyle factors and the severity of pain in individuals over 50 years old who experience chronic pain. The study used health data from 28 countries and included nearly 28,000 indivuduals with pain. The findings suggest that physical activity, diet, sleep quality, and smoking history all play a role in how severe pain can become.
At PhysioPM in Townsville, we specialise in helping people understand and manage chronic pain through evidence-based physiotherapy and pain coaching. This study reinforces what we see in our clinic every day—lifestyle choices matter when it comes to pain management. Let’s explore how these factors can impact pain levels and what you can do to take control of your recovery.
1. Physical Activity & Chronic Pain: Why Movement Matters
One of the strongest links found in the study was between low physical activity and increased pain severity. Participants who hardly ever, or never engaged in moderate physical activity were 4.35 x more likely to experience severe pain, compared to those who did. While this doesn’t mean that simply exercising more will instantly reduce pain, it does suggest that maintaining an active lifestyle can help prevent pain from becoming more severe.
✔️ Why? Regular movement helps:
Improve circulation and tissue health
Reduce stiffness and inflammation
Support joint mobility and muscle strength
Enhance endorphin release, which can help reduce pain perception
Many people with chronic pain fear movement because they associate it with discomfort. This is where a guided physiotherapy program can help. At PhysioPM, we create individualised exercise plans tailored to your specific condition, helping you move with confidence and gradually increase your capacity.
2. Nutrition & Pain: The Role of Diet in Inflammation
The study also found that poor diet choices were linked to more severe pain levels. This link was found in people who consumed inadequate levels of fruit and vegetables.
🍏 Anti-Inflammatory Foods That May Help Pain:
Omega-3-rich foods like salmon, walnuts, and flaxseeds
Fruits and vegetables high in antioxidants
Whole grains instead of refined carbs
Foods that support your gut health such as Kimchi, Sauerkraut and Kefir
🍟 Foods That May Contribute to Severe Pain:
Processed and fried foods
Excessive sugar and refined carbohydrates
High consumption of red and processed meats
While diet alone won’t eliminate pain, improving your nutritional habits can be a helpful tool in reducing overall inflammation and supporting healing. A healthy YOU is a less painful you.
3. Sleep & Chronic Pain: The Overlooked Connection
Poor sleep also had a considerable impact on pain levels. Sleep deprivation has been shown to:
❌ Lower pain tolerance, making discomfort feel worse (everything feels worse when your tired)
❌ Increase stress hormones, which can amplify pain sensitivity
❌ Reduce the body’s ability to heal and recover
If you struggle with chronic pain and sleep issues, some of the following tips can help:
Stick to a consistent sleep schedule
Avoid screens and blue light before bed <1hr
Create a comfortable and supportive sleeping environment - lighting and temperature can have an effect
Consider relaxation techniques, such as deep breathing or meditation
At PhysioPM, we work with clients to identify sleep disruptions and integrate better sleep hygiene strategies into their overall pain management plan. Often the impacts of these changes are slow, so you really need to persist with better sleep habits in order to see their benefits.
4. Smoking & Pain: A Risk Factor for Increased Pain Sensitivity
The study also found a small connection between smoking history and higher levels of pain. Smoking can negatively impact pain by:
🚬 Reducing oxygen flow to tissues, slowing healing
🚬 Increasing inflammation in the body
🚬 Affecting nerve function, making pain feel more intense
Quitting smoking can be challenging, but it can also make a huge difference in long-term pain management. If you smoke and experience chronic pain, consider seeking support to quit as part of your recovery journey.
What Does This Mean for You?
This study doesn’t suggest that these lifestyle factors directly cause pain, nor does it mean that fixing them will automatically eliminate pain. However, it does highlight the importance of addressing these risk factors as a tool for managing chronic pain more effectively.
At PhysioPM in Townsville, we focus on holistic approaches that empowers our patients with knowledge and strategies to improve their pain management. Rather than just treating symptoms, we help you understand how your body responds to pain and work with you to build a plan that includes:
✅ Physical activity and exercise strategies tailored to your condition
✅ Nutritional guidance for reducing inflammation - we often refer to qualified and experienced dieticians
✅ Sleep improvement techniques
✅ Support in quitting habits like smoking that may worsen pain
Your pain management journey is unique to you. Our role as physiotherapists is to listen, assess, and provide the tools you need to take control of your recovery. Remember, you’re the one in the drivers seat, we’re just her to support and guide you.
Take the Next Step Toward Better Pain Management
If you’re struggling with chronic pain and looking for a personalised, evidence-based approach, PhysioPM in Townsville is here to help. We take a holistic approach to pain management, combining physiotherapy, pain coaching, and self-management strategies to support long-term relief.
📍 Visit us at: 57 Park Street, Pimlico, Townsville
📞 Call us on: 0435 424 150
🌐 Book an appointment online using the button on the top right
Let’s work together to help you move better, feel better, and live pain-free.
