Why Your Body Hurts at Work — The Pain Cup Explained

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I took a great course on pain science by Dr. Greg Lehman a while back, and one concept really stuck with me — the Pain Cup. It’s a simple and powerful way to understand where pain comes from, and how we can help ourselves and others feel better.

Have you ever had back or neck pain at work and thought, “I didn’t even do anything wrong!”?

You’re not alone — and here’s why:Pain often builds up over time, not from one bad move. A great way to understand this is through the Pain Cup.

What Is the Pain Cup?

Think of your body like a cup. Every time you deal with physical or mental stress, you’re pouring a little more water into that cup.

What fills the cup?

• Repetitive motions

• Awkward postures

• Heavy lifting

• Poor sleep or stress

• Not enough movement or breaks

When the cup overflows — you feel pain or strain.

How to Keep the Cup From Overflowing

Here’s how we can manage what goes into the cup — and even make it bigger so it does not overflow:

🛠️ Ergonomics: Less Strain

These are some areas to consider:

• Raise your monitor to eye level

• Keep tools and materials within easy reach

• Take short movement breaks every 30 minutes

• Bend with your hips and knees

• Keep loads close to your body

• Avoid twisting — turn your whole body

• Change positions and tasks when possible

💪 Exercise: Build a Bigger Cup

• Do light stretching and movement daily

• Strengthen your back, shoulders, and core

• Use warm-ups and microbreaks to reduce tension

💬 Speak Up Early

Don’t wait until the pain is bad. Report tightness, fatigue, or discomfort early. This helps your team catch small issues before they become injuries.

✅ Bottom Line

Pain doesn’t always mean injury — sometimes, your cup is just too full.Good ergonomics, smart movement, regular exercise, and honest communication help empty the cup before it spills.

Let’s work together to stay strong, pain-free, and safe on the job.