I have a perspective that I've gained from talking, learning, and teaching about chronic pain—and from helping my patients who've had pain that's lasted for more than three months. This experience has made me think about what I might teach my own child if I wanted them to have a better relationship with pain than I did.


The Generational Approaches to Pain


I came from the generation of folks who were told to "push through it." And I was really good at that. There is some wisdom to this approach—it's not perfect, but it has value.


However, I see the downsides of this mentality in my office, where people from the "push through it" generation can have injuries that aren't amenable to that approach. They wind up re-injuring themselves frequently, which is a terrible experience that I'd like to save my theoretical children from.


On the other hand, I also see folks who were taught that "all pain is bad." Their approach to pain leads them to not recover as well as they could from various injuries.


Being violently afraid of pain isn't very good. And seeing pain as a demon that is best conquered also has its drawbacks.


A More Balanced Approach


What might be the best way to teach people—especially children—about pain?


I think it's important to call out that pain is an informational signal. And I find it useful to talk about these sensations in terms of intensity as opposed to "pain." Pain is in the eye of the beholder.


So instead of asking, "Does this hurt?", try asking:


  • "How spicy is it?"
  • "How intense is this discomfort?"
  • "Can you describe it a little better?"


Much like emotional intelligence awareness, giving a child or a person who's learning about pain a better sense of what the stimulus could mean is a wonderfully effective approach.


Learning Through Movement


The good thing is that there's a natural process that happens as kids start to move more and become more athletic—they run into things that are uncomfortable. They'll start to notice that:


  • Their chest tightens and breathing becomes difficult during intense activity
  • They feel strain in their muscles as they're trying to run fast
  • Their body gives them various signals during different activities


Walking kids through these experiences with understanding questions can be enlightening:


  • "Does it hurt like a cut?"
  • "Does it hurt like a bruise?"
  • "Is this a feeling of intensity, or is it something else?"


Help them understand what these sensations mean. If they're lifting weights and start to feel a burning sensation in their muscles—that might be exactly what they're there for!


The Traffic Light Framework


I like to encourage and reinforce a framework where pain is a useful body signal, similar to a traffic light:


Green light: Safe to proceed, normal training sensations

Yellow light: Proceed with caution, be mindful

Red light: Stop, something may be wrong


There can be very intense "yellow lights" that represent the apex of athletic performance. And there can be very minor "red lights" that, if heeded, can lead an athlete to have a longer, healthier, more injury-free career.


Beyond Just Enduring or Avoiding


By teaching children—and adults—to interpret pain signals rather than simply enduring or avoiding them, we help them develop a healthier relationship with their bodies. This nuanced understanding allows them to:


  • Push appropriately when it's beneficial
  • Back off when pushing would be harmful
  • Distinguish between productive discomfort and warning signs
  • Build resilience without unnecessary suffering


This approach acknowledges pain as information rather than an enemy to be conquered or a threat to be feared. It's about developing the wisdom to listen to your body and respond appropriately to what it's telling you.


In my practice, I find that patients who develop this balanced relationship with pain tend to recover more effectively and maintain better long-term health than those at either extreme of the pain response spectrum.

Dr. Peter Johnston

Meet Dr. Peter Johnston

Peter is a graduate of the Canadian Memorial Chiropractic College, University of Toronto and Kikkawa College. In practice since 2005, he has extensive experience with athletic populations from junior to masters, including working with the National Canadian Diving team, triathletes, runners, racquet sports athletes, dancers and all people that move to live a good life.  


Having experienced injuries and chronic pain during his own athletic career, Peter has experienced how disabling common sports and occupational injuries can be. Realizing that the most disabling aspect of pain can be the lack of confidence and guidance on how to restore normal movement, Peter’s vision for the practice of orthopaedic healthcare is the use of therapy, education and advice to make sure that every patient can move without pain or fear.


  Peter is certified to use medical acupuncture as an evidence-based Chiropractor and Registered Massage Therapist. His treatments include comprehensive education, spinal and extremity manipulation, soft tissue therapy, medical acupuncture, tailored exercise programs and healthy lifestyle modifications.