Pacing to Manage Your Pain

[Bananas5]

The first rule of chronic pain management is pacing. Finding the exact amount of activity you can do without causing a flare-up of symptoms is almost an art form. The trick is to work out your time limits on activities such as sitting, standing, walking etc., and how long you can do each activity on a good day and how long you can do them on a bad day.

Pacing is a concept that pain specialists and pain psychologists instruct every client who is suffering from chronic pain. Many chronic pain sufferers are naturally far less active than they used to be and as a result, you may have noticed yourself trapped in a cycle of ‘boom and bust’ with activity and exercise.

An example of this is someone who wakes up one day and feel they are having a ‘good day’ and so decide to catch up on things while pain levels are manageable. Later that evening the symptoms are flared-up again, resulting in extended rest and ‘bad days’. Eventually it settles and the pattern is repeated again when they feel a bit better.

Another pacing problem is around those day to day chores that need to be done. These are the normal Jobs at work and home that build up around us. If there is a day when you feel better the the temptation is to try and do everything all at once because you don’t know when the next opportunity will be.

A third approach is the ‘never give in’ attitude. Refusing to let the pain beat you and stop you from doing what you want and need to do. This is when it feels you are at war with your pain and you are not going to let it win; the result is harmful on both a short and long-term basis.

With all these ways of approaching activity, it is followed by more pain and for some more inactivity follows as you try and settle it down – the ‘boom and bust’ cycle. Your baseline level of fitness never really improves – if anything it gets worse.

Repeated flare ups of pain lead to more feelings of loss of control, anxiety and isolation as the cycle of chronic pain continues and even worsens. A pacing problem is basing your activity level on how you feel (doing more when you feel good and less when you feel bad).

Good pacing involves basing your activity level on pre-set, reasonable goals – not on your level of pain. To remedy a pacing problem, you will need a Pacing Plan that will help you to gradually increase how much you do of an activity, slowly and safely.

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[Treewade]

I'm not saying great minds or anything but while you was writing this I was replying so thing very similar on another post using the spoon analogy strange lol xxxx

[Bananas5 in reply to Treewade]

I think the Spoons are very good for explaining to friends and family...

However this is meant more for those who suffer Chronic Pain.

Not many days go by without someone commenting how well they felt so painted the house, then collapsed for a week! Or cleaned windows, went for a walk etc

Many just do not get 'pacing'.

Hopefully this goes someway to help

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[aud01]

Hi I love your post .. however when I went for an ESA interview I told them my physiology said to limit what time I do . For example if I hang up washing have a good break before you do some hoovering.... but always make sure you don't do anything for too long and rest as much as you can but still try and stay active ...... and they said to me no doctor or other person would tell you to rest like that ....

I think it's terrible because since I have had some really bad flare ups I have the attitude to rest in between things and do what I can when I can and not to push myself ...... so I agree with what you were saying ....

Thanks for your post. Xx

[Bananas5 in reply to aud01]

I don't think any assessment with DWP has anything to do with the reality of professional advice. Sadly though they are the ones who give out the benefits.

But glad you are taking notice of how you feel. It does work...honestly!

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[Dizzytwo]

A great post Bananas5 thank you for posting

[Beachcomber53]

I do struggle with pacing for the fibromyalgia - I think it may be the “glass half full” effect where as you say I still WANT to believe I can be cured and that I am still capable of SO MUCH MORE but in reality I’m NOT! Acceptance is a hard pill to swallow for those like me ☹️. I’m getting better at it but boy does it take a lot of work!! BUT I am using a similar principle to manage my depression by using mindfulness to pace my mind and quieten the inner voice that plagued me with over expectations and unrealistic goals which is working quite well.

Funny but having read through my post I realise I have referred to THE fibro and MY depression! Guess I still need to work on “owning” my fibro.........I am obviously a work in progress 😏

[Bananas5 in reply to Beachcomber53]

Good for you. Most people never reach acceptance but find a manageable point somewhere along the way.

Don't look back...your road isn't going that way

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[Bananas5]

I have perfected the art of sitting in the garden planning. Can take me hours too. But then I have lovely weather all year so that's cheating!!

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[Bananas5]

It is for anyone. Telling yourself you can't run, jump, hop or skip any more.

But what you can do is adapt what you want to do with what you can do.

The most inventive people on this planet are the chronically sick and disabled. We can find a way without hurting. It won't be the conventional way of doing something either.

But you can do it

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PS And that doesn't include climbing Everest or bungy jumping in a wheelchair!

[rottweiller69]

good post..im a typical person who should take note of it.....i still get it wrong every time....every day...it's my hubby that is on my case of you shouldn't be doing that much etc...i then end up moaning about not pacing myself and I maybe will get there one day!!

[rottweiller69 in reply to rottweiller69]

I do love going to my toning Tables its given me so much in return..so I do pace when there its always after x

[Bananas5 in reply to rottweiller69]

My David can't do anything which sounds workish but...mention a model railway shop or show and he is gone. Pain? What pain!!

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[rottweiller69 in reply to Bananas5]

LOL 😁..everyone has their thing eh !!

[rottweiller69 in reply to rottweiller69]

I work exstremly hard in working hard at pacing.... I still get it wrong at times more than not LOL

[Bananas5 in reply to rottweiller69]

Perfect answer!!! Like making lists.....

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[rottweiller69 in reply to Bananas5]

I have list galore..alarms on my phone. And a chalkboard daily planner that I update daily and wipe off as I do it lol.im trying as they say 😉

[Bananas5 in reply to rottweiller69]

You will be worn out just doing your lists!!!!

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[rottweiller69 in reply to Bananas5]

hahaha 😆😆...now that is funny 😁 and definitely made me chuckle..but your most probably right!! X

[Horsesgalore]

Thanks for posting this, it sounds so simple, but hard to do in practise, especially when you're having a good day,but I always try to keep it in mind.

[Bananas5 in reply to Horsesgalore]

Aha but think how many more good days, or at least better than bad days, you could have?

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[Horsesgalore in reply to Bananas5]

I Know, working hard to get the balance right!

[Twinkle0411]

Hi there I’m just adding to your post thanks so much for the advice Bananas5. I am like many of us by the sounds of it in here. I was diagnosed with m.e in 2005 and then in the last year diagnosed with fibromyalgia on top with polycystic ovary syndrome. Are there many more people out there in a similar position. I’m still having terrible problems with the coming to yearns of my illness and never knowing how I truly am going to be or how others seem to be with me being unwell.

I’ve always been a bit of a doer if that makes sense I’ve not been able to watch a film all the way through etc.

Yesterday (Sunday) was the day of hell. I had a family gathering Saturday and a hectic week. I get infections a lot in my throat and ear to top it off but try to muddle on. I’ve found its also others needing to also accept you need to pace or take time in doing things.

I’ve had some friends and even family not ask me to things or have tended not to bother anymore. This in itself you feel shameful for. Driving is another thing with myself I live far from anywhere so takes at least 20-30 minutes to a shop.

I have yet again a pip assessment tomorrow that I’m dreading as I ended up going to tribunal last time as I was under awarded points I was 1 away from full PIP before and this time I just don’t know what they will say???? If I don’t get it at even the lower rate I don’t know how I will manage. My point is we are not alone on here. We all have similar issues and yesterday when I couldn’t get to the toilet without crying 😭 I thought I’m sure there is someone else like me suffering to but where??

If I had listened to my body and didn’t try to please people by going to the family gathering maybe I wouldn’t of had to spend all day curled in a ball due to the pain and taking so many pain killers.

So PLEASE PLEASE learn from me Pacing really will and truly help in the long run and if people don’t understand then I say tough. As hard as that sounds but until you have no energy or are in constant pain u truly can’t explain to anyone who is not in this situation the burning/swelling/spasms memory fog etc. If they care and love u people will and should understand your pacing /resting needs so please please PACE me included Lv to you all xxx

[Bananas5 in reply to Twinkle0411]

Thank you Twinkle0411

As a carer to my husband and disabled myself....I have to change too. If he is poorly, which he is most of the time now, I can't do things I would like.

So your family should be a little more understanding of you and how your conditions affect you.

That aside...we are pack animals and showing sickness is seen as a weakness. So...we all try to be one of the pack and hide our illnesses..

But stick to your pacing and don't let it get too much.

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[mcglada0]

Thanks for posting. I find pacing difficult and this is really helpful. X

[Bananas5 in reply to mcglada0]

The answer is easy. The practicalities harder

But stick with it...it does work

x

[mcglada0 in reply to Bananas5]

I agree!

[Hidden]

This is a fantastic post every word is so true