How to Pace Yourself with Chronic Pain

Pacing is a way for those with chronic pain to balance and manage their tasks to avoid a serious flare-up which can be hard to recover from and may cause personal setbacks and associated with depression. Pacing involves learning just how much of any given activity you can do safely and without a flare-up.^{[1]XResearch source} This method of pacing can help you manage your pain more effectively and improve your daily life.

Part 1

Part 1 of 3:

Understanding the Importance of Pacing

1
Plan to set healthy limits as part of your pacing.^{[2]XResearch source} Whether to reach personal goals or please others, people with chronic pain may find themselves doing more than they are physically able to do. This can lead to a flare-up which could be avoided if you didn't try to do everything at once.^{[3]XExpert SourcePeggy Rios, PhD
Counseling Psychologist (Florida)Expert Interview. 18 December 2020.}
- Pacing gives those with chronic pain the allowance to set boundaries and not push themselves too far and cause further harm to their body. It is essential for better management of chronic pain.^{[4]XResearch source}
- The idea behind pacing is that you should stop before the pain becomes too much. It's better to do a set, a smaller amount of activity every day than it is to push yourself too far in one day and then be forced to avoid activity for several days thereafter.^{[5]XResearch source}
2
Embrace pacing as a means to gain a more positive experience and outlook.^{[6]XResearch source} Pacing can help those with chronic pain let go of tension and relieve the feeling of being frustrated or depressed.
- Depression can occur if you are unable to complete a desired task or activity during a flare-up. Because successful pacing allows you to do a little bit of activity each day, you may be able to lessen these negative feelings.
Advertisement

Part 2

Part 2 of 3:

Learning How to Pace

1
Set yourself time limits.^{[7]XResearch source} Only do tasks for a certain length of time and then have a break so that you are stopping before the pain increases from your doing too much.
- Everyone's threshold for activity is different, and it also varies depending on the day or activity.^{[8]XResearch source} Pay attention to your body and how you're feeling doing regular tasks.
- Set a timer on your phone for, say, 5-20 minutes (depending on your capabilities and the activity). Then stop and sit and take a break for 5-10 minutes before continuing. Your goal is to take a break before or when your pain is starting to increase, long before it gets to a severe or unmanageable stage.^{[9]XResearch source}
- Adjust your own limits as needed. Everyone has different time frames for how long they can do a task and be able to manage it with their pain limits. Don't base your time frames on someone else's, because they may be too long for your body. Experiment and adjust as needed to find the right frame for you.
2
Separate your task into manageable parts.^{[10]XResearch source} Doing your task in parts may seem annoying as it may take you longer to complete it. However, it will help you in the long term. By making time for short breaks, you'll lower the risk of your pain increasing to the point where you can't complete the task at all.
- Avoid pushing past your body's current limits. If you go over what your body is capable of during a task, even slightly, this could cause a flare-up which could be avoided if you balance your tasks.
3
Focus on realistic goals for yourself.^{[11]XResearch source} Give yourself goals to work towards so that you ensure that you are keeping on top of your pacing, but are also not giving up on your tasks.
- Setting goals ensure that you are still being active and doing what you are able to do without giving up. After all, doing no activity at all can also cause a flare-up.
- Using goals also help you work towards ambitions. By working on one small goal at a time, you may eventually able to do something that you wish you could do, but physically can't at the moment.
Advertisement

Part 3

Part 3 of 3:

Embracing Healthy Relaxation

1
Find the type of rest that works best for you.^{[12]XResearch source} Some people need to rest lying down for long periods, whereas others suffering from chronic pain may not find this beneficial. Try different methods of relaxation to help you figure out what helps you manage your pain levels best.^{[13]XResearch source}
- Ensure that when pacing, your rest breaks are no shorter than what you need to really recuperate; breaks that are too short won't help you recover.
2
Say no when you need to.^{[14]XResearch source} If you have already done something that was physically difficult for you, you most likely need to rest afterwards to avoid any overactivity that may lead to a flare-up. If you are resting and someone asks you to do something, you have the right to say no, because your health comes first.^{[15]XExpert SourcePeggy Rios, PhD
Counseling Psychologist (Florida)Expert Interview. 18 December 2020.}
- Listen to your body. If your pain level is high, you need to focus on resting to bring the pain down.
- You know your body best. If you know you're not ready to become active again, accept that. You need to focus on your own health and wellbeing, not on other things.
Advertisement

Expert Q&A

Search

Add New Question

Question
Can my boss make me do something that triggers my chronic pain?
Peggy Rios, PhD
Counseling Psychologist (Florida)
Dr. Peggy Rios is a Counseling Psychologist based in Florida. With over 24 years of experience, Dr. Rios works with people struggling with psychological symptoms such as anxiety and depression. She specializes in medical psychology, weaving together behavioral health programs informed by empowerment theory and trauma treatment. Dr. Rios uses integrated, evidence-based models to provide support and therapy for people with life-altering medical conditions. She holds an MS and Ph.D. in Counseling Psychology from the University of Maryland. Dr. Rios is a licensed psychologist in the state of Florida.
Peggy Rios, PhD
Counseling Psychologist (Florida)
Expert Answer
Well, if you have chronic pain at work, you actually do have the right to have certain accommodations. The laws for this are different depending on where you are, but in general, you shouldn't be obligated to put yourself in pain. This would be a good thing to talk to your HR department about.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 0
Question
What's the most polite way to turn something down if it will cause me pain?
Peggy Rios, PhD
Counseling Psychologist (Florida)
Dr. Peggy Rios is a Counseling Psychologist based in Florida. With over 24 years of experience, Dr. Rios works with people struggling with psychological symptoms such as anxiety and depression. She specializes in medical psychology, weaving together behavioral health programs informed by empowerment theory and trauma treatment. Dr. Rios uses integrated, evidence-based models to provide support and therapy for people with life-altering medical conditions. She holds an MS and Ph.D. in Counseling Psychology from the University of Maryland. Dr. Rios is a licensed psychologist in the state of Florida.
Peggy Rios, PhD
Counseling Psychologist (Florida)
Expert Answer
Just tell them, "My body doesn't tend to respond well to that, so I'm going to have to pass," or something like that. You don't need to reveal any personal information or something like that, and most people will back off once you let them know something will cause you pain.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 0
Question
I tried dancing for exercise and was very sore the next day, what exercise might be better?
Janice Litza, MD
Board Certified Family Medicine Physician
Dr. Litza is a Board Certified Family Medicine Physician based in Racine, Wisconsin. With over 25 years of educational and professional experience, she has extensive experience providing full-spectrum Family Medicine, including obstetrics, newborn care, and hospital medicine. She is currently the Residency Program Director for Family Medicine at Ascension. Dr. Litza received her MD from the University of Wisconsin-Madison School of Medicine and Public Health and has completed additional fellowship training in Integrative Medicine through the University of Arizona.
Janice Litza, MD
Board Certified Family Medicine Physician
Expert Answer
Listening to your body is key with fibromyalgia and there is wide spectrum of symptoms for the same diagnosis. Generally, slowly increasing the intensity and length of time for exercise and other enjoyable vigorous activity is recommended. Dancing is great, but you might need to start more slowly so your body can adjust.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 1 Helpful 3

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Be patient with pacing. It takes practice to learn how to do it correctly and to suit your needs, so be consistent to make it beneficial to you.
Thanks
Helpful1 Not Helpful0
Don't fear that others will judge you. If pacing is something you need to help you manage your pain more effectively, then others will understand.
Thanks
Helpful1 Not Helpful0

Warnings

Do not stick to your specified limit if it is too much for a specific task. If you feel like your pain is getting higher before your set time to rest, stop and rest immediately to avoid an increase of pain. Continue the task when you feel it is safe to do so.
Thanks
Helpful7 Not Helpful0
Always set tasks within your physical limits. Do not push yourself outside of these boundaries as this could cause serious harm to your health.
Thanks
Helpful5 Not Helpful0