Living with chronic fatigue syndrome (CFS) often means managing more than just exhaustion—chronic pain is also a major symptom. It can show up as muscle aches, joint pain, or nerve sensitivity. But many people unknowingly make mistakes in how they approach pain relief, which can lead to flare-ups, crashes, or long-term setbacks.
In this blog, we’ll cover 5 common mistakes people make when managing chronic pain in CFS—and simple, supportive ways to avoid them.
1. Pushing Through the Pain
One of the most common mistakes is assuming that pushing through pain will lead to progress. But in CFS, overexertion often leads to post-exertional malaise (PEM)—a worsening of symptoms after activity. Pushing too hard can trigger a full-body crash.
💡 Try This:
- Use pacing techniques to balance movement and rest.
- Break up tasks and rest before symptoms spike.
- Track your energy and pain patterns to avoid flare-ups.
Video to Watch: Learn how to avoid crashes and manage your energy wisely in this video on how to stop post-exertional malaise.
2. Using the Wrong Type of Exercise
Exercise can be helpful—but only if it’s done in a way that supports recovery. High-intensity workouts or even long walks can worsen CFS symptoms. Traditional exercise routines don’t always apply to chronic illness.
💡 Try This:
- Focus on gentle, restorative movement like stretching or lying-down yoga.
- Start with seated or reclined exercises to avoid triggering symptoms.
- Only increase movement when your body feels stable.
Video to Watch: Watch this video on CFS-friendly exercise options to learn how to move without overloading your system.
3. Ignoring the Role of the Nervous System
Chronic pain in CFS isn’t just physical—it’s also related to nervous system sensitivity. When your system is stuck in “fight or flight,” pain signals can become amplified. Ignoring this connection can slow recovery.
💡 Try This:
- Incorporate nervous system regulation techniques like deep breathing or grounding exercises.
- Practice mind-body tools like somatic tracking or visualization.
- Create calming daily routines to signal safety to your system.
Video to Watch: This video on calming a hypersensitive nervous system is a great place to begin.
4. Over-Relying on Pain Medication Alone
While pain meds may offer short-term relief, they often don’t address the root cause of chronic pain in CFS. Relying only on medication can mask symptoms without supporting long-term healing.
💡 Try This:
- Combine medication with natural supports like gentle movement, anti-inflammatory foods, and brain retraining.
- Consider therapies like low-dose naltrexone (LDN) or magnesium supplements, with medical guidance.
Video to Watch: This video on chronic pain recovery tools shares holistic strategies that go beyond pills.
5. Comparing Your Pain Journey to Others
Pain is personal, and your recovery path will be unique. Comparing yourself to others—whether online or in real life—can lead to frustration, stress, or pushing your limits too soon.
💡 Try This:
- Celebrate small wins, even if they seem minor.
- Trust your body’s timeline and make decisions based on how you feel.
- Avoid rigid “shoulds” and focus on sustainable progress.
Video to Watch: Watch this video on self-compassion and recovery mindset to stay grounded and hopeful during your healing journey.
Final Thoughts
Managing chronic pain in CFS isn’t about doing more—it’s about doing what works for your body. By avoiding these common mistakes and supporting your nervous system gently, you can reduce pain and protect your energy.