Balance Movement and Rest to Help Manage Chronic Pain
Living with chronic pain often creates a cycle of “overdoing it on good days and crashing on bad days.” Activity pacing means planning your day so you don’t push past your limits, helping you stay active and reduce pain flares.
Why Pacing Matters
- Prevents pain spikes and fatigue
- Helps maintain steady energy throughout the day
- Improves confidence to stay active safely
Step 1: Know Your Baseline
- Track your current activity level for 1–2 days.
- Notice what triggers pain (e.g., standing, lifting, long walks).
- Choose a starting point you can do every day without causing a flare.
Step 2: Plan Balanced Activities
- Alternate physical activity with rest (e.g., 20 minutes activity, 10 minutes rest).
- Mix light, moderate, and heavier tasks across the week.
- Spread chores (laundry, vacuuming) across days instead of all at once.
Step 3: Increase Slowly
- When you can complete an activity comfortably for several days, add a few minutes or slightly increase intensity.
- Change one thing at a time (duration or intensity, not both).
Daily Pacing Tips
- Set a gentle alarm as a reminder to rest or stretch.
- Switch positions often (sitting, standing, lying down).
- Break tasks into smaller steps (fold laundry in 10-minute segments).
- Use good body mechanics: bend at knees, keep items close to your body.
- Include activities that are enjoyable to you, like hobbies or social time.
Sample Daily Pacing Planner
Time of Day |
Planned Activity |
Built-In Rest/Stretch |
Notes on Pain or Fatigue |
|
Morning |
15-min walk |
5-min rest and deep breathing |
|
|
Late Morning |
Light housework |
10-min rest with feet up |
|
|
Afternoon |
Reading or hobby |
Gentle neck stretches |
|
|
Evening |
Prepare dinner with seated prep |
10-min rest after |
(Print several copies for weekly tracking.)
Step 4: Review & Adjust
- Each evening, jot down pain levels and what worked.
- Discuss progress and barriers with your care team.
- Adjust the plan as your strength or symptoms change.
Key Reminders
- Listen to your body.
- Small, steady steps lead to better long-term function than “boom-and-bust” cycles.
- Pacing works best when combined with medication management, gentle stretching, and relaxation practices.
This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.