MSU Extension Chronic Disease

Finding a balance between life activities and daily rest can be difficult when you have chronic pain. Pacing activities can help manage time, pain, and activity. Everyone wants to enjoy life and do things they care about. When chronic pain is a challenge, we can rest too much. This habit can start when we want to protect ourselves from pain. Before long, inactivity creeps in and we no longer have the stamina to enjoy our favorite activities.

Dr. Bortz from Stanford University coined the phrase “the disuse syndrome.” His research showed that inactivity leads to a breaking down of body functions, everything from our heart to our bones to our mental state. Resting too much is not good for mental or physical health and can lead to more pain. On the other hand, overdoing activities can also cause discomfort and pain. It is important to know your body and your limits.

What is pacing?

Pacing means balancing activity and rest to accomplish tasks without overdoing it. It often takes trial and error to find what works best for each person. For example, if you want to work on a project for an hour, try working in 20-minute intervals with 5-minute rest breaks. It may take a little longer to do the tasks, but you will feel better physically and mentally. Michigan State University Extension offers a variety of resources to help. During breaks, you can try mindful breathing, a body scan, or other relaxation techniques to manage pain and reset your energy. 

Planning your day

A strategy that may help is to create a daily schedule that includes activities and rest. Note when pain occurs so you can adjust tasks to a time you feel best. Pacing and planning are important tools in the Chronic Pain PATH toolbox.

When you are scheduling your day, consider these tips:

• Each evening, plan a schedule for the next day. It is important not to overschedule your activities, so think of those you want to realistically accomplish.
• Schedule rest periods with your activities and take them. This is about improving your quality of life, not meeting anyone else’s expectations.
• Make sure all the time periods are filled with activities and rest breaks. This will encourage you to be time oriented instead of pain oriented, helping you focus on what you are doing.

Pacing and planning are skills that take practice. They can help you stay active, reduce pain, and maintain independence. By learning your body’s limits and balancing activity with rest, you can enjoy more of the things that matter most to you. Remember that small changes each day add up to better physical and mental well-being.