Good or Bad Pain?

This past week my back was (still is) in pain. I was really discouraged until I realized that it is good pain. I know this concept may not be familiar with all, but how I learned of good pain was through swimming. When seeking to work the muscles, strengthen and improve I was told to push my body to the limit which hurts (as in, causes pain). But the only way to improve in time and ability was to push myself like this so my body would get familiar with that as a "normal" and then be able to improve even more. So my back (praise the Lord) is experiencing some of this strengthening pain, yet it had been so long since I have experienced pain of this sort that I just assumed it was bad.
What about emotionally or spiritually, though? Do we know the difference between "good" and "bad" emotional pain? That is, when something makes us uncomfortable do we assume it's bad and run from it, assume we deserve it and accept it, or evaluate it and act accordingly? We must not assume all pain is bad and run from it nor are we to assume that every painful interaction is our fault (two extremes on the continuum).
No, to grow and mature in Christ we must gain his perspective in our lives and interactions with others - including learning when pain is good and bad. We must open our hearts and allow God to search us (Psalms 139:23-24) and repent when sin is revealed. Yet, repentance is not easy; it requires allowing God to penetrate our hearts and surrendering the rights to thoughts, actions and beliefs and submitting them fully to him. It can be painful, but it is the good pain that must be regularly endured so that you can grow and stand firm in Christ.