Pain science has become an increasingly complex field, often leading to unnecessary confusion in the fitness and rehabilitation industries. While it is true that pain perception is influenced by psychological and neurological factors, the role of biomechanics, muscle function, and inflammation cannot be overstated. Unfortunately, many so-called “pain experts” have overcomplicated what should be a straightforward approach to pain management—fixing dysfunctional movement patterns.
This article breaks down the fundamental truths about pain, how faulty biomechanics contribute to chronic inflammation, and why proper movement is the most effective long-term solution for pain management. We will also dive into the significance of primal movement patterns, their role in preventing pain, and how modern sedentary lifestyles have disrupted our natural mechanics.
Pain and Inflammation: A Physiological Reality
Pain is often linked to inflammation, whether from acute injury, chronic joint stress, or systemic issues. Studies have repeatedly demonstrated that individuals 
experiencing chronic pain tend to have elevated levels of pro-inflammatory cytokines and C-reactive protein (CRP), a key marker of systemic inflammation.
For example:
CRP levels and musculoskeletal pain: Research has shown a strong correlation between systemic inflammation and chronic musculoskeletal pain, including localized discomfort, body aches, and limited mobility.
Inflammation and movement dysfunction: Poor posture and inefficient biomechanics contribute to inflammation, increasing pain severity and creating a self-reinforcing cycle.
Muscle weakness and systemic inflammation: Reduced muscle strength, especially in older adults, is linked to increased CRP levels, indicating that strength training plays a vital role in reducing chronic pain.
Ignoring these physiological factors in favor of purely psychological explanations for pain leads to ineffective treatment approaches.
The Misinterpretation of Neuroscience Pain Education (NPE)
Pain neuroscience education (NPE) has been touted as a game-changer in pain management, helping individuals understand the psychological aspects of pain. While NPE has merit in reducing movement-related fear, its effectiveness in treating chronic pain is minimal when used in isolation.
Meta-analyses and studies have shown:
NPE only slightly reduces pain levels in the short term.
The long-term effects of NPE on pain reduction are negligible, reinforcing the need for biomechanical corrections and physical interventions.
While understanding pain mechanisms is beneficial, this knowledge alone doesn’t fix poor movement patterns that perpetuate pain and inflammation.
The takeaway? While NPE may help individuals become less fearful of movement, it does not replace the need for proper training and biomechanical correction.
Faulty Biomechanics: The Silent Contributor to Chronic Pain
A fundamental issue in the pain science debate is the dismissal of biomechanics as a crucial factor in pain and injury prevention. Research supports the idea that faulty movement mechanics, poor posture, and improper joint positioning significantly contribute to chronic pain and inflammation.
"The level of pain and inflammation produced by a movement is directly related to the degree to which one deviates from proper mechanics."
Posture and Spinal Health
Low back pain (LBP): Poor spinal mechanics, particularly excessive lumbar flexion or extension, have been directly linked to chronic low back pain.
Neck and cervical pain: Forward head posture, a common issue due to excessive smartphone and computer use, is a major contributor to neck pain and increased CRP levels.
Shoulder instability and dysfunction: Poor scapular control is associated with chronic shoulder pain and impaired strength, often stemming from improper lifting mechanics.
Movement Dysfunction and Joint Damage
Osteoarthritis (OA): Faulty gait patterns and poor body mechanics accelerate joint degeneration. Studies show that poor spinal alignment places additional stress on knee joints, increasing the risk of osteoarthritis.
Dancers and gymnasts: Despite their elite physical abilities, ballet dancers and gymnasts suffer from high rates of chronic joint issues due to extreme ranges of motion and prolonged stress on their musculoskeletal systems.
Foot and ankle dysfunction: Poor foot mechanics, weak intrinsic foot muscles, and collapsed arches contribute to knee, hip, and back pain.
The Pitfalls of Temporary Adaptations
Adaptation is a natural stress response, but not all adaptations are beneficial in the long run. Athletes in disciplines that emphasize extreme joint positions—such as dancers, gymnasts, and figure skaters—often adapt to their training demands but at the cost of early-onset joint degeneration and chronic pain.
Tissues adapt, but breakdown occurs faster than adaptation: Repeated exposure to excessive stress in poor mechanical positions accelerates inflammation and injury. This explains the high incidence of chronic joint issues among former elite athletes in high-impact or high-flexibility sports.
Ignoring pain signals leads to worsening dysfunction: Pain is an essential feedback mechanism. Masking pain with treatments such as stretching, foam rolling, icing, or dry needling without addressing the underlying dysfunction is a short-term solution at best.
Psychological desensitization doesn’t erase physical damage: Even if an individual is taught that pain is ‘just a signal,’ the physiological damage from poor movement remains real.
The Solution: Mastering Proper Movement Mechanics
Rather than treating symptoms, the key to resolving chronic pain is correcting movement dysfunction.
Strength Training and Pain Reduction
Proper resistance training has been shown to improve joint health, reduce inflammation, and correct faulty biomechanics when executed correctly. However, many strength-training programs reinforce poor movement patterns, leading to further dysfunction.
Eccentric Isometric Training: One of the most effective methods for refining movement mechanics, eccentric isometric training promotes optimal muscle activation and joint positioning.
Strength training improves joint stability: Properly executed squats, lunges, and deadlifts reinforce proper biomechanics and reduce inflammation-related pain.
Core and posterior chain development: Strengthening the glutes, hamstrings, and spinal stabilizers improves hip and spinal alignment, reducing compensatory pain patterns.
Neuromuscular Re-Education
Teaching the body to move correctly eliminates pain: When individuals learn proper mechanics, pain often disappears entirely. This is seen consistently in coaching settings where clients experience immediate relief after minor corrections to their form.
Joint centration is critical: Ensuring equal force distribution across joints reduces injury risk and inflammation.
Foot and ankle mechanics matter: Poor foot strength and mobility are often overlooked but significantly impact knee and hip pain.
The Role of Primal Movements in Pain Prevention
Primal movements—such as rolling, crawling, squatting, walking, and running—are foundational to human biomechanics. These movement patterns develop in infancy and set the stage for proper musculoskeletal function. However, due to modern sedentary lifestyles, poor postural habits, and limited movement diversity, many people have lost the ability to perform these movements correctly.
Key Considerations:
Motor Control and Stability: The nervous system governs movement patterns through anticipatory and reactive mechanisms, ensuring stability and efficiency. When we fail to use primal movement patterns, stability is compromised, leading to poor motor control and eventual pain.
Postural Dysfunction and Muscle Inhibition: Chronic sitting alters muscle activation sequences. For instance, prolonged hip flexion leads to gluteal inhibition, affecting knee stability and increasing the likelihood of lower-body injuries.
Delayed Neuromuscular Activation: Studies have found that individuals with chronic back pain exhibit slower muscle activation in response to movement perturbations, making them more susceptible to injury.
Additional Tools for Correcting Biomechanics and Musculoskeletal Function
Beyond conventional corrective exercises, cutting-edge training styles such as animal flow, rope flow, and targeted foot and ankle work are proving to be invaluable tools for improving biomechanics and musculoskeletal function.
Animal Flow Training
Animal Flow is a ground-based movement system designed to improve mobility, stability, and strength through primal movement patterns. It integrates quadrupedal movements such as crawling, rolling, and locomotion-based exercises to restore natural biomechanics.
Enhances core stability and joint control
Improves proprioception and coordination
Mimics natural movement patterns to reinforce proper biomechanics
Rope Flow Training
Rope Flow is an innovative training modality that enhances athletic coordination, spinal mobility, and rotational strength. The dynamic, rhythmic movements challenge the nervous system and reinforce proper joint sequencing in an engaging and fluid manner.
Develops rotational power and spinal mobility
Encourages smooth, fluid motion, reducing joint impact
Strengthens shoulder and grip endurance while improving movement efficiency
Foot and Ankle Training
Proper foot and ankle mechanics are foundational for overall movement quality. Strengthening the feet and ankles helps stabilize the entire kinetic chain, reducing compensations that lead to knee, hip, and lower back pain.
Improves balance, gait, and coordination
Strengthens intrinsic foot muscles to support arches
Reduces risk of non-contact lower extremity injuries
Final Thoughts: Pain Science vs. Biomechanics—The Balanced Approach
While pain science has shed light on the psychological aspects of pain, ignoring the role of biomechanics in pain management is a critical mistake. Pain is not merely a mental perception—it is a physiological response to dysfunction and inflammation.
By integrating primal movement training, strength training, and biomechanical corrections, individuals can eliminate chronic pain, optimize movement efficiency, and improve long-term joint health.
