How Small, Gentle Movements Help You Get Out of Pain & Stay Out of Pain

Feeling Stuck in Pain? You’re Not Alone.

If you’ve been struggling with chronic pain, fatigue, or lingering symptoms from an injury, you might feel like you’ve tried everything. Maybe you’ve gone through physical therapy, seen multiple specialists, or followed strict exercise programs—yet nothing seems to provide lasting relief.

What if I told you that the answer isn’t about doing more, but doing differently? That healing doesn’t have to be painful or exhausting, but instead, can come from small, gentle movements that meet your body where it is right now?

A Different Approach to Pain Relief

After a motor vehicle accident in 2018, I struggled with pain, fatigue, and concussion symptoms. Every time I tried to “push through,” I ended up feeling worse. But when I shifted to small, pain-free movements—working within the bandwidth my body allowed—I started seeing real change. Not only did my symptoms improve, but I also gained more energy and awareness of how my body moved.

That’s the foundation of my approach in yoga therapy. Unlike traditional exercise programs that prescribe a set number of reps, weights, or stretches, yoga therapy focuses on moving in a way that respects your nervous system’s limits and creates lasting change without triggering pain.

Why Small Movements Work

Your body is constantly adapting. If you’ve been in pain for a long time, your body has likely developed compensation patterns—ways of moving that protect you from discomfort but may also create more tension and fatigue.

When you introduce small, gentle movements, you give your brain and nervous system a chance to rewire movement patterns, reduce compensations, and improve function.

Here’s why this works:

• Pain-Free Movement Calms the Nervous System: Instead of triggering a stress response, small movements teach your body that movement is safe.

• You Build Awareness: Many people don’t realize where they hold tension until they start moving with intention. Awareness is the first step to change.

• Tissue Can Change: Contrary to the belief that pain is permanent, soft tissues in your body can release, adapt, and heal when given the right stimulus.

Common Mistakes When Trying to Move Out of Pain

One of the biggest mistakes I see is the mindset of “no pain, no gain.” Many people push through discomfort because they believe it’s necessary for progress. But this often reinforces pain cycles rather than resolving them.

Another challenge is lack of awareness. Sometimes we’re so used to pain that we don’t even notice tightness, tension, or inefficient movement patterns until we slow down and tune in.

A Simple Exercise to Try: Legs-Up-the-Wall

If you’re experiencing fatigue, tension, or concussion symptoms, try Legs-Up-the-Wall:

1. Find a clear space near a wall.

2. Sit with one hip close to the wall, then gently swing your legs up while lying on your back.

3. Adjust as needed so your legs feel comfortable (knees can be slightly bent if necessary).

4. Stay for 5-10 minutes, breathing slowly.

   
   

This position helps regulate your nervous system, improve circulation, and relieve tension—all without strain.

Real People, Real Relief

I’ve seen clients go from feeling hopeless to rediscovering movement without pain. They often say they have more energy, feel lighter, and experience hope for the first time in years. And the best part? Healing doesn’t have to be a long, exhausting process—it can start with just a few mindful movements a day.

The Next Step in Your Healing Journey

If you’re ready to explore a different way to move and feel better, my upcoming virtual yoga therapy class might be the perfect fit. In this small-group setting, we’ll focus on gentle, effective movements tailored to your needs—helping you build awareness, reduce pain, and regain confidence in your body.

Want to learn more? Click here to join the waitlist!

Pain doesn’t have to be your story forever. Your body has the ability to heal—and sometimes, the smallest movements make the biggest difference.