Physical activity is a key part of managing symptoms
Managing your physical activity is a very important part of managing your pain. Unfortunately, messages about activity and pain can be confusing.
For instance, being physically active and exercising are highly recommended for people with pain. Exercise is important for maintaining overall health and for limiting the intensity and impact of not just pain, but also related fatigue and depressed mood. Although people who are living with pain are encouraged to exercise, they also get the message to not "overdo it". They are told to pace themselves and conserve energy. The message seems to be that you should be active, but not "too active". It is no wonder that many people with pain have a hard time knowing how to manage their energy and activity!
What is Pacing?
Understanding pacing and why it matters
How to Pace Yourself
Practical techniques for activity pacing
Energy Management Strategies
Skip accordion section (6 items)Every person experiences a unique relationship between their activity and their symptoms; so every person needs their own plan for how to manage their physical activity. It is important to consider whether being too inactive ("sedentary") in general or having extreme "peaks and valleys" in your activity levels are causing problems for your health.
It is often helpful for people to think about managing their energy on a daily basis. We think about things we must do, such as going to appointments, taking care of basic needs, or going to work. We might also think about things we would like to do if we have the time and energy. Managing your activity and energy by planning your day can help you avoid extreme peaks in your symptoms.
Simplifying your life becomes even more important when you live with pain because you may tire more easily. Here are some tips: Set your priorities – figure out what is really important to you. Delegate tasks – figure out which things you could ask someone else to help with. Eliminate tasks – find ways to reduce energy-draining activities.
You may have experienced a time when you did too much because you felt well and then "paid for it" later. Learning how to pace yourself can help you break this cycle by teaching you how to alternate between periods of activity and rest so you can do more with less risk of flare-ups.
Pacing may help you: Continue to take part in activities you enjoy, increase your productivity in the long-run, avoid extremes in pain, fatigue, tension, stress, or anxious or depressed mood, and experience fewer and shorter symptom flare-ups.
Time-based pacing: Do the task for a safe set amount of time, even though you may have symptoms. Rest for a set amount of time, even if you are not tired or finished with the task. Repeat until the task is done.
Goal-based pacing: Identify an activity or goal, break it up into reasonable steps, take a break after completing each step, then begin the next step.
Many people tend to overdo it during certain danger times: Days when you feel good, when doing enjoyable physical activities, when competing with others, when trying to please other people, or when feeling rushed, pressured, or emotionally upset. Be careful during these times to maintain your pacing.