If you've ever woken up with pain that feels like you've gone backwards, you're not alone. Maybe sitting has become unbearable again. Maybe walking to the bathroom feels impossible. Maybe the anxiety that comes with not knowing what's happening feels as bad as the pain itself.
And here's the most important thing to know right away: a flare-up doesn't mean you've damaged yourself or undone your progress.
What Actually Is a Flare-Up?
A flare-up is a temporary increase in pain — not a sign of new injury or structural damage.
When you're in pain, your whole system becomes more cautious and on-guard. You might move differently, feel more on edge, brace in certain ways. During a flare-up, these protective systems get turned up for a while. It feels frightening and can be genuinely disabling, but it's not the same as causing harm to your body.
Why Flare-Ups Don't Mean Failure
Progress in pain recovery isn't a straight line. You're not back to square one when pain increases temporarily. In fact, flare-ups often happen because you've been trying to do a bit more — which is actually part of moving forward.
Here's what research and clinical experience show us:
- Flare-ups are normal and expected — they're part of recovery, not a sign it's failing
- You're not causing damage — increased pain doesn't mean your tissues are breaking down
- You haven't lost your progress — the understanding and small wins you've built are still there
- Flare-ups tend to become less intense over time — as you learn what helps and build confidence
What This Means for You
The most helpful thing you can do during a flare-up is to respond with patience rather than panic. Flare-ups fade when we give them space — and when we don't feed them with fear or complete avoidance.
You don't need to figure out exactly what "caused" it. You don't need to feel guilty or frustrated with yourself. You just need to know that this is temporary, you can get through it, and it doesn't mean you're back at the beginning.
Want More Guidance?
If you'd like practical, research-backed strategies for managing flare-ups with confidence, get in touch to find out how we can support your recovery journey.
This is part of our Pain Recovery Starter Series — practical, research-backed guidance to help you make sense of pain and build lasting confidence.