What is musculoskeletal pain? Causes, symptoms, and expert tips for relief

If waking up with a stiff back or ending your day with aching feet sounds familiar, you know how common musculoskeletal (MSK) pain can be. Musculoskeletal pain can make even simple activities like walking the dog, carrying groceries, or sitting at your desk difficult.

“MSK pain refers to discomfort related to the musculoskeletal system, which includes your muscles, bones, joints, tendons, and ligaments — all the parts that support your body and help you move,” explains Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health. While injury and certain health conditions can contribute to musculoskeletal pain, it’s also commonly linked to doing activities that your body isn’t prepared for (overuse, stress, or repetitive day-to-day movements).

Musculoskeletal pain can make everyday life more challenging, but there are practical ways to find relief, move more comfortably, and get back to the things you love. Read on to learn about musculoskeletal pain causes and symptoms, musculoskeletal pain treatment, and which exercises Hinge Health physical therapists recommend to feel better. 

What is musculoskeletal pain?

Musculoskeletal pain refers to discomfort or pain that affects the muscles, bones, joints, ligaments, or tendons. Simply put, it’s the kind of pain you might feel in your back, neck, shoulders, arms, or legs. “Musculoskeletal pain can show up in a variety of ways — including a dull ache, sharp pain, throbbing, stiffness, soreness, or tingling,” says Dr. Fitzpatrick.

You might notice musculoskeletal pain come on suddenly after a particular activity, or it may develop gradually over time, sometimes without a clear reason. Musculoskeletal pain can be limited to one specific area, such as a sore knee or achy shoulder, or it can affect multiple parts of the body at once.

Pain as an alarm system

“Pain in the body acts like an alarm system,” explains Dr. Fitzpatrick. For example, if you sprain your ankle, pain is your body’s way of letting you know something needs attention and care. Most muscle and joint injuries heal within 12 weeks, so if pain — such as back or knee pain — lingers for months, it could be a sign that your pain system has become overactive and is continuing to send pain signals, even after the initial injury has healed or when there isn’t an ongoing problem.

Knowing that pain can be an overly sensitive alarm rather than a sign of damage can help ease some of the worry that comes with lingering discomfort. Many people with muscle and joint pain worry that moving and staying active will make their pain worse, but in most cases the opposite is true. In fact, gentle movement and regular activity are often helpful for easing discomfort, supporting recovery, and improving how you feel.

3 types of musculoskeletal pain

Musculoskeletal pain can broadly be divided into three categories, though some pain can involve more than one type.

• Tissue or injury pain (nociceptive): This pain stems from tissue irritation or trauma, such as an ankle sprain or fracture, or chronic conditions like osteoarthritis. “It follows a predictable pain pattern, such as it being worse in the morning or when bending your elbow,” Dr. Fitzpatrick says.

• Nerve pain (neuropathic). This is nerve-related pain, such as carpal tunnel syndrome or sciatica. “It’s often caused by things like compression, irritation, or inflammation, which can prevent a nerve pathway from getting the blood flow or movement it needs,” says Dr. Fitzpatrick. The pain pattern can be predictable at times and unpredictable at others. For instance, you may suddenly experience a sharp, shocking type of pain when you move, but at other times, there's no pain with that particular movement.

• Nervous system pain (nociplastic). This type of pain often shows up as longstanding or recurring pain — like chronic back pain. “Even if there’s no clear injury or obvious tissue damage, you may still have a lot of pain,” explains Dr. Fitzpatrick. “This happens because changes in the nervous system can make you more sensitive to pain, leading to a heightened and often persistent pain response.” 

Knowing the general type of pain you’re experiencing can help you find the right strategies to feel better. For example, if you know your pain is related to an oversensitive pain system, you may feel more comfortable with a treatment plan that promotes movement and gentle exercise to help retrain your body’s response to pain.

Causes of musculoskeletal pain

Musculoskeletal pain can develop for many reasons. Sometimes it appears suddenly after a fall, awkward movement, or intense activity. Other times, it builds up gradually. Everyday habits, repetitive motions, long periods of sitting, and even stress can all contribute to pain over time. Factors like age and existing medical conditions can also increase sensitivity in muscles and joints, making each person’s experience with musculoskeletal pain unique.

Here’s more on the common causes of musculoskeletal pain: 

• Underlying musculoskeletal changes. Chronic conditions, such as osteoarthritis, osteoporosis, or fibromyalgia, can contribute to musculoskeletal pain. These conditions may make certain areas of your body more sensitive or prone to discomfort over time. Past injuries can sometimes leave lasting effects, leading to lingering or recurring pain even after the injury has healed. 

• Acute injuries. Accidents related to falls, sports, or car crashes can lead to injuries such as fractures, sprains, strains, or dislocations. Even everyday movements can sometimes result in an injury.

• Muscle imbalances. When certain muscles are stronger or tighter than others, it can put extra stress on your joints and other tissues, which may increase pain or injury. Muscle imbalances often develop from repeated movements, not changing positions enough, or consistently favoring one side of your body over the other. 

• Inactivity. Sitting or staying in one position for long periods — such as while working at a desk, driving, or watching TV — can cause your muscles to feel tight and your joints to become stiff. Without regular movement, your body may start to feel uncomfortable, especially in areas like your back and spine. Staying inactive for too long makes it harder for muscles and joints to stay flexible and comfortable.

• Overuse. Doing the same activity over and over — whether running, gardening, or typing — can put extra strain on certain parts of your body. This repeated stress can lead to irritation and discomfort, making muscles and joints feel sore or achy. Overuse can also cause tiredness in specific areas, making them more sensitive and prone to pain.

• Lifestyle factors. Stress, poor sleep, eating habits, and not getting enough physical activity can all contribute to musculoskeletal pain and increased inflammation in the body. Supporting your overall well-being with healthy routines can help reduce the chances of musculoskeletal pain and support your body’s ability to recover from discomfort.

• Aging. As you get older, natural changes in your body can increase musculoskeletal pain, the same way you get wrinkles or gray hair. Balance issues may make falls more likely, while changes in bones from osteoporosis can increase the chance of fractures. Joints may become irritated or inflamed as cartilage changes, and less muscle strength can lead to strains or sprains during everyday activities.

Symptoms of musculoskeletal pain

Musculoskeletal pain can show up in a variety of ways. Symptoms often depend on which part of your body is affected. Some people experience mild discomfort, while others may have pain that interferes with their daily activities. Common symptoms of musculoskeletal pain include:

• Aching or soreness: A constant or occasional feeling of discomfort in your muscles, joints, or bones.  

• Stiffness: Trouble moving your joints or feeling tight, especially after resting or when you get out of bed in the morning.  

• Sharp or shooting pain: Sudden, intense pain during certain movements or activities. 

• Swelling: Puffiness or visible enlargement in the affected area.  

• Muscle weakness: Feeling that certain muscles are not as strong as usual. 

• Tenderness: The area may feel sensitive or painful to the touch.

• Limited range of motion: Difficulty moving a part of your body as freely as usual.

Movement for musculoskeletal pain

No matter what kind of musculoskeletal pain you have, one of the best things you can do to heal and regain mobility is to keep moving. You might think that “rest is best” when you’re hurting, but research shows that movement is medicine — even for people with pain, stiffness, or arthritis. Whether it’s walking, gardening, or gentle exercise, staying active supports your body’s natural healing process, strengthens the muscles around your joints, and helps you move more easily.

It’s normal to feel hesitant if you’re worried that activity might make your pain worse. But gradual, consistent movement — within your comfort level — not only helps reduce pain over time, but also retrains your body to become less sensitive to discomfort. Even simple stretches or exercises play a powerful role in breaking the cycle of pain.

The exercises above, recommended by Hinge Health physical therapists, target areas most commonly affected by musculoskeletal pain — including the back, shoulders, hips, and neck. By building strength, flexibility, and mobility in these important areas, you can take pressure off sore muscles and joints, which may lead to less pain and a lower risk of future injuries.

If you’re dealing with pain in other parts of your body, or if you’re unsure which exercises are right for you, working with a physical therapist (PT) can help. A PT can recommend movements and stretches tailored to your unique needs and help you develop a plan that supports your recovery and overall well-being. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for musculoskeletal pain

Most musculoskeletal pain can be managed without surgery or invasive procedures. The key is exploring different strategies to find what works best for you. “Feeling better when managing musculoskeletal pain usually doesn’t come from just one thing,” says Dr. Fitzpatrick. “It’s often a combination of approaches — like movement, education, stress management, and support — that work together to help you heal.” Here are some options to help you get moving and feel more confident in your recovery:

• Try physical therapy and targeted exercises. “The first line of treatment for musculoskeletal pain should be movement and physical therapy, unless you have a serious injury or have been in a traumatic accident,” says Dr. Fitzpatrick. A physical therapist can help you understand your pain, which often makes it easier to cope and feel less anxious about it. “The worst kind of pain is unexplained pain, which can lead to a lot of worry,” Dr. Fitzpatrick says. By working with a physical therapist, you’ll learn what’s happening in your body and get personalized exercises to help you get stronger, move better, and feel less pain. Research also shows that understanding how pain works can help you feel more in control.

• Stay active. When pain strikes, it’s natural to think rest is best — but gentle movement is actually one of the most powerful tools for healing. Regular activity boosts circulation, eases tension, and helps your body recover. Even light movement, like stretching or taking a short walk, can make a big difference. “The goal is finding your movement sweet spot — the type and amount of movement that feels right for you,” says Dr. Fitzpatrick. This means listening to your body and noticing what kinds of movement feel comfortable or even enjoyable, while taking a break from movements that cause an unacceptable increase in pain. 

• Apply ice or heat. Both can help you manage pain so you can stay active. Ice is usually best for reducing pain and swelling after an injury, while heat can soothe stiff or tight muscles. Try both to see what feels best. You can apply either ice or heat for 10 to 15 minutes at a time, as needed.

• Use over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have musculoskeletal pain. Other options include topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Try TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce musculoskeletal pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

• Consider lifestyle modifications. Factors like sleep, stress, nutrition, and certain activities can all play a role in how you feel. “Be curious about how your daily habits affect your muscles and joints. That can help you identify where you can make small changes that help reduce pain,” says Dr. Fitzpatrick. For example, you might feel better after a walk or find your pain is less noticeable on low-stress days. 

• Seek support. Musculoskeletal pain doesn’t only affect you physically. It can take a toll on your mental and emotional health, too. Living with ongoing pain can feel isolating or overwhelming at times. “Reaching out for support from healthcare professionals, family, or friends can make a big difference,” says Dr. Fitzpatrick. Sharing your experience with others can help you feel understood and less alone, and professionals like doctors, physical therapists, or counselors can offer guidance and practical strategies for managing both the physical and emotional aspects of pain. 

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for musculoskeletal pain relief, such as massage, acupuncture, or chiropractic care.

When to see a doctor

Musculoskeletal pain often improves on its own with conservative treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, including sleep, see a healthcare provider. It’s also a good idea to get care if you have pain accompanied by:

• Swelling

• Bruising

• Fever

• Unexplained weight loss

• Progressive numbness

• Progressive weakness

PT tip: Celebrate small wins

Recovery from musculoskeletal pain is a gradual process that requires some patience. “A common mistake is expecting one thing to fix it all at once,” says Dr. Fitzpatrick. “More often, it’s a combination of approaches, and improvements happen slowly over time. You might notice your pain isn’t as strong or it doesn’t happen as often. These small wins mean you’re making progress.” Remember to celebrate those little steps forward — they’re important signs that you’re on the right track.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Briggs, A. M., Cross, M. J., Hoy, D. G., Sànchez-Riera, L., Blyth, F. M., Woolf, A. D., & March, L. (2016). Musculoskeletal Health Conditions Represent a Global Threat to Healthy Aging: A Report for the 2015 World Health Organization World Report on Ageing and Health. The Gerontologist, 56(Suppl 2), S243–S255. doi:10.1093/geront/gnw002

2. World Health Organization. (2022, July 14). Musculoskeletal health. World Health Organization. Retrieved from https://www.who.int/news-room/fact-sheets/detail/musculoskeletal-conditions

3. Louw, A., Diener, I., Butler, D. S., & Puentedura, E. J. (2011). The Effect of Neuroscience Education on Pain, Disability, Anxiety, and Stress in Chronic Musculoskeletal Pain. Archives of Physical Medicine and Rehabilitation, 92(12), 2041–2056. doi:10.1016/j.apmr.2011.07.198

4. Smart, K. M., Blake, C., Staines, A., Thacker, M., & Doody, C. (2012). Mechanisms-based classifications of musculoskeletal pain: Part 1 of 3: Symptoms and signs of central sensitisation in patients with low back (±leg) pain. Manual Therapy, 17(4), 336–344. doi:10.1016/j.math.2012.03.013