Pain deserves care.
Understand your symptoms and find support for comfort, daily life and what matters to you.
Open one section. Choose one useful support.
Pain is real, even when its cause is not yet clear. You deserve assessment, relief and help with its impact on everyday life.
What is pain? More than one mechanism can contribute.
Pain can be short-lived or persistent. Chronic pain lasts or recurs for more than three months. It can fluctuate and may continue after an initial injury has healed.
Its intensity does not always match the amount of tissue damage. This does not make pain less real, and new or changing symptoms still deserve assessment.
Different pain mechanisms They can occur together.
Tissue-related pain: injury, inflammation or strain activates pain-sensing pathways.
Neuropathic pain: a disease or lesion affecting sensory nerves can cause pain, sometimes burning or electric sensations.
Nociplastic pain: altered pain processing can contribute when tissue injury or nerve disease does not fully explain the pain.
These are clinical descriptions, not self-diagnosis categories. A sensation alone does not identify the mechanism.
Pain symptoms — what else could contribute? Tap a coloured button ↗.
These are examples, not a diagnostic checklist. Several contributors can overlap.
Aching, stiffness or joint pain Notice location and changes.
Possible contributors: muscle strain, injury, arthritis or joint instability. Widespread aching can also occur in conditions such as fibromyalgia.
One support: use a comfortable supported position and seek advice for recurring or changing pain. A very painful hot swollen joint needs urgent assessment.
Burning, shooting or electric pain Nerve symptoms may need assessment.
Possible contributors: nerve irritation, entrapment or peripheral neuropathy, including small fibre neuropathy. These sensations alone do not confirm nerve damage.
One support: note the location and any numbness or weakness. New significant weakness needs urgent assessment.
Head, face or jaw pain Different patterns need different care.
Possible contributors: migraine, other headache disorders, jaw joint or muscle problems, or dental disease.
One support: follow an existing headache or jaw plan. A sudden extremely severe headache, or headache with new neurological symptoms, needs emergency care.
Touch or pressure hurts Sensitivity deserves respect.
Possible contributors: pain-system sensitisation, migraine, nerve conditions, skin inflammation or an injury.
One support: choose tolerable clothing and reduce uncomfortable pressure. Explain where touch hurts; massage is optional.
Abdominal, bladder or pelvic pain Do not assume one cause.
Possible contributors: IBS, constipation, bladder pain syndrome, pelvic floor problems, endometriosis, vulvodynia or infection.
One support: seek assessment for persistent or changing symptoms. Severe sudden abdominal or pelvic pain needs urgent care.
Pain with fatigue or a delayed crash Timing can guide assessment.
Possible contributors: disrupted sleep, illness, medication effects or the effort of managing pain. Delayed worsening after activity may involve post-exertional malaise (PEM).
One support: note delayed effects as well as immediate pain. Do not assume all symptoms after activity are ordinary exercise soreness.
What may help right now? Make one thing easier.
Support your body: choose a comfortable position and reduce pressure on painful areas.
Reduce one demand: pause a task, lower noise or ask someone to carry part of the work.
Use your care plan: follow agreed treatments. Do not add or combine medicines without checking that they are suitable.
Pain & Foundational Self-Care Choose one coloured button ↗.
Small supports may improve comfort or daily function. Persistent pain is not evidence that you have failed at self-care.
NIH Your Healthiest Self provides general wellbeing foundations. The pain-specific ideas and ALPIMS adaptations below are not NIH treatment guidance for every condition.
Comfort & positioning Start with what feels tolerable.
Try: cushions, supported sitting or a gentle position change.
Make it fit: warmth or coolness may help some pain. Keep temperatures mild, protect skin and avoid use over areas with reduced sensation without advice.
May also help: joint support and sensory comfort. Avoid overheating if it worsens autonomic symptoms.
Rest & pacing Plan around your capacity.
Try: break a demanding task into smaller parts and include recovery.
Make it fit: look at delayed effects as well as immediate pain. With PEM, stay within energy limits rather than using fixed activity increases.
May also help: fatigue and overload by making demands more manageable.
Movement that fits you Individual advice matters.
NIH foundation: physical activity can support general health.
Try: a tolerable change of position or movement from an agreed plan.
Make it fit: movement can help some pain conditions, but the type and amount depend on your health. Joint instability, acute injury, autonomic symptoms and PEM need adaptations.
May also help: function and mood for some people. No universal exercise target suits everyone.
Sleep & recovery Support rest without pressure.
NIH foundation: protect sleep and use a comfortable setting.
Try: choose one gentle wind-down cue or a more comfortable sleep position.
Make it fit: persistent sleep problems may need assessment. Daytime recovery may still be necessary.
May also help: mood and coping with sensory demands.
Food, fluids & practical help Make basics easier to reach.
NIH foundation: support balanced nourishment.
Try: keep tolerated food and drinks within reach; ask for meal help.
Make it fit: follow dietary advice for your needs. No single restrictive diet treats all pain. Seek support if food choices become very limited.
May also help: energy and digestive comfort. Fluid advice may need adapting for autonomic or other medical conditions.
A calming pause & safe connection Support is a choice.
NIH foundation: use manageable relaxation and trusted support.
Try: quiet company, a familiar view or help with one task.
Make it fit: eyes can stay open; breath focus is optional. Stop a practice that increases distress. Emotional support does not mean your pain is imagined.
May also help: anxiety, mood and sensory overload.
Explore NIH Your Healthiest Self →
Self-care with persistent pain — Coming soonRelated conditions & experiences Each deserves its own assessment.
People may experience more than one pain condition. This does not establish a single shared cause.
Migraine & recurrent headaches More than head pain.
Migraine can involve nausea and sensitivity to light or sound. Headache treatment depends on the pattern; frequent symptoms may need preventive care.
Migraine & headache care — Coming soonFibromyalgia & widespread pain Pain, sleep and fatigue can overlap.
Fibromyalgia involves widespread pain and may include fatigue, sleep difficulty and problems thinking clearly. Other causes of symptoms still need consideration.
Fibromyalgia & widespread pain — Coming soonNeuropathic pain Including small fibre neuropathy.
Nerve-related pain needs assessment of its possible cause. Treatment may differ from treatment for tissue-related pain.
Nerve pain & small fibre neuropathy — Coming soonJoint, muscle & jaw pain Function and support matter.
Injury, arthritis, symptomatic hypermobility and temporomandibular disorders can contribute. Assessment guides joint support, rehabilitation or dental care.
Joint, muscle & jaw pain — Coming soonGut, bladder & pelvic pain Targeted care may help.
IBS, bladder pain syndrome, vulvodynia and other pelvic conditions can overlap with other pain experiences. Infection and other causes should not be overlooked.
Gut, bladder & pelvic pain — Coming soonPain with ME/CFS or other illness Adapt the care plan.
Pain may coexist with PEM or other medical conditions. A generic exercise plan may not fit; care should account for the whole health picture.
Pain, fatigue & PEM — Coming soonConnections with other ALPIMS domains Open only what seems relevant.
These connections suggest areas to consider, not proof of what causes your pain.
Anxiety & Autonomic
Pain and worry can affect each other. Dizziness or palpitations may need physical assessment as well as support with anxiety. Do not assume those symptoms are anxiety.
Pain, anxiety & autonomic symptoms — Coming soon
Laxity & Connective Tissue
Joint instability and recurrent strains may contribute to pain. Comfortable positioning, suitable aids and individual rehabilitation advice may help.
Pain & joint hypermobility — Coming soon
Immune & Inflammatory
Inflammatory disease, infection or skin reactions can cause pain. Pain alone does not prove inflammation or MCAS; treatment should address the assessed condition.
Pain & inflammatory conditions — Coming soon
Mood & Mental Health
Persistent pain can affect mood, sleep and participation. Support for depression or trauma can accompany physical care without implying pain is psychological.
Pain, mood & emotional support — Coming soon
Sensory & Neurodevelopmental
Sensory demands and communication differences can affect the experience of pain and access to care. Pain may be expressed in different ways. Adapt lighting, touch, instructions and appointment demands.
Pain, sensory needs & neurodivergence — Coming soonTools to make daily life easier One small support is enough.
A brief pain note: record where it hurts, what changed and what helped. Include delayed effects if useful; you do not need to track constantly.
My pain pattern note — Coming soonA task adapter: could you change position, reduce the load, shorten the task or ask for help?
Make one task easier — Coming soonA flare plan: list agreed treatments, comfortable options and when to seek help.
My pain flare plan — Coming soonAssessment & professional care Start with what affects you most.
A clinician can assess the pain pattern, consider underlying conditions and agree on priorities. Treatment may include condition-specific medicines, rehabilitation, aids or specialist care.
For some persistent pain, adapted CBT or ACT can support coping and participation. These approaches do not establish the cause of pain or replace needed medical care.
When should I seek urgent help? New symptoms can change the plan.
Call 000 in Australia: severe chest pain, severe breathing difficulty, collapse, sudden extremely severe headache or new stroke-like symptoms.
Seek emergency assessment: back pain with new loss of bladder or bowel control, inability to pass urine, or numbness around the genitals or bottom.
Seek urgent care: a suspected dislocation, a very painful hot swollen joint, new significant weakness or severe sudden abdominal or pelvic pain.
If you are unsure, seek clinical advice. New or substantially changed pain should not automatically be treated as your usual flare.
Not sure what I need? A small check-in.
Do I need comfort, less demand, help with a task or medical assessment? More than one answer is allowed.
Body & pain check-in — Coming soonSources & care note Explore more when you have capacity.
General information, not individual medical advice. ALPIMS adaptations are practical suggestions; evidence and suitability vary. ALPIMS is not affiliated with or endorsed by NIH.
NICE: Chronic pain assessment & chronic primary pain
NICE: ME/CFS energy management
NIH / NINDS: Peripheral neuropathy
NIH / NIDDK: Bladder pain syndrome
About this information & your care
General information: ALPIMS provides education, practical suggestions and resources. It does not provide a diagnosis or replace personalised advice, assessment or treatment from a qualified healthcare professional.
Domains and connections: ALPIMS is a framework for exploring experiences, not a diagnostic test. Having symptoms across several domains does not confirm a condition or a single underlying cause. An association between conditions does not prove that one causes the other.
Make suggestions fit your needs: Benefits, evidence and suitability vary. Consider your health, disability, sensory needs, medicines and available capacity. Seek appropriate advice before changing treatment, using supplements or making substantial dietary or activity changes.
NIH resources: Where NIH Your Healthiest Self resources are referenced, they provide general wellbeing guidance. ALPIMS adaptations are separate suggestions and are not NIH condition-specific treatment recommendations. ALPIMS is not affiliated with or endorsed by NIH.
New or worsening symptoms: Seek medical advice rather than assuming symptoms are explained by an existing diagnosis or an ALPIMS domain. This site is not an emergency service. For a medical emergency or immediate danger in Australia, call 000.