The Paradox: More Movement, More Pain?
We all know that staying active is good for us, but if that’s true, why do people with physically active jobs often suffer from more pain?
A new, very large study from Norway sheds some light on this issue—and opens up even more questions.
What the Study Found: Not All Physical Activity is Equal
Researchers analyzed data from 13,450 people to explore the link between physical activity and pain. They found that not all movement has the same effect on pain levels—it depends on whether the activity happens during free time or as part of your work.
The researchers looked at how much physical activity people had at work and divided it into three categories:
Sedentary work: Office jobs or mostly seated tasks.
Low activity at work: Jobs that involve a lot of walking (e.g., retail, hospitality, or light industrial work).
Moderate-to-vigorous activity at work: Jobs requiring both walking and lifting (e.g., nursing, construction, or manual labor).
They also looked at how much physical activity people did in their free time and divided that into three categories:
Inactive: Mostly sedentary activities like reading or watching TV.
Low activity: Regular movement, such as walking, cycling, or light physical tasks at least four hours per week (including walking to work or weekend hikes).
Moderate-to-vigorous activity: More intense movement, like playing sports, heavy gardening, or any activity that gets the heart rate up several times per week.
If staying active in your free time helps prevent pain, you might assume that having a physically active job would do the same. But the study found the opposite—more physically demanding jobs were linked to a higher risk of pain, especially chronic pain.
By the Numbers: How Activity Type Affects Pain Risk
The study revealed some clear trends when comparing different levels of physical activity:
Being physically active in your free time:
Compared to inactive individuals, those who engaged in moderate-to-vigorous activity in their free time had:
7% lower risk of experiencing any pain
12% lower risk of chronic pain
34% lower risk of moderate-to-severe chronic pain
Being physically active at work:
Compared to individuals with sedentary jobs, those in physically demanding jobs had:
4% higher risk of experiencing any pain
6% higher risk of chronic pain
33% higher risk of moderate-to-severe chronic pain
This study makes one thing clear: different types of movement don’t affect the body in the same way. But why? Is it just about physical strain, or do factors like stress, variety, and control play a role?
Why Do Some Movements Heal While Others Cause Pain?
One thing I’ve noticed in my own life is that even a simple physical movement like using a computer feels very different depending on the context. When I’m working on something creative, I can sit at my computer for hours without issue. But when I’m stuck doing a task I hate—like rushing to finish my year-end taxes—just two hours in, and I feel the tension creeping through my hands, shoulders, and neck. The physical position and activity are the same, but my experience (and physical discomfort) are completely different.
There is also the factor of pacing and control. While working in industrial rehab, I spent a lot of time in warehouses, bakeries, and manufacturing plants, helping employees who spent hours lifting boxes, stacking shelves, or making hundreds of pizzas a day. They were constantly moving, and many struggled with pain issues. Many workers were rushing to meet quotas, repeating the same movements, or reaching in awkward positions—without the freedom to control their pace or change how they moved. Their bodies were getting stressed, not supported.
What If You Already Do Physical Work and Don’t See the Point of More Movement?
A common frustration for people with pain is being told to move more when they already feel like they move all day. It’s understandable—when your body is exhausted from a full shift of physical work, the last thing you want to hear is that you need to add more activity.
But not all movement is equal. A worker who spends all day lifting heavy objects may actually get a lot of benefit from gentle mobility exercises, strength training (if they enjoy that), or simply being physically active with things that are fun or meaningful.
Final Takeaways: Rethinking Impact of Physical Activity
Not all movement is created equal. While movement in free time tends to prevent pain, work-related physical activity—especially when repetitive or physically taxing—can increase the risk of chronic pain.
Since not all physical activity is equal, what are some creative ways we can change the context of movement to maximize its health benefits, while reducing the risks?
Fjeld, Mats Kirkeby, et al. "The physical activity paradox; exploring the relationship with pain outcomes. The Tromsø Study 2015-2016." Pain 166.2 (2025): 315-327.APA