Terry Stewart
If you live with persistent pain, you’ve likely heard this advice before: “Don’t overdo it.” But what does that actually mean – and how can you stay active without making things worse?
That’s where pacing comes in.
Pacing is a practical, research-backed approach to help people living with pain balance activity and rest, avoid flare-ups, and gradually build back function over time. It’s not about doing less – it’s about doing things differently.
Why is Pacing Important in Chronic Pain?
1. It Prevents the Boom-and/Bust Cycle
People often push themselves on good days and crash on bad ones. This “boom-and-bust” pattern can lead to more pain, longer recovery times, and frustration. Pacing helps smooth out the peaks and troughs.
2. It Builds Endurance Safely
By breaking tasks into smaller steps and spreading them across the day, people can slowly build tolerance and maintain a steady level of functions.
3. It Reduces Fear of Movement
Many people with pain start to avoid activity altogether – not out of laziness, but fear. Pacing gives a way to rebuild trust in the body without triggering pain spirals.
4. It Supports Daily Life
From parenting to socialising to working – pacing helps people stay involved in what matters most, with less disruption from pain.
5. It Conserves Energy
Pain often comes with fatigue. By pacing your energy, not just your activity, you can manage both more effectively.
6. It Builds Confidence
Taking control of movement and activity, instead of being controlled by pain, is a powerful step toward self-efficacy and recovery.
10 Simple Pacing Strategies You can Try Today
1. Start With a Baseline
Choose an activity level you can manage without worsening pain – then slowly build from there.
2. Try the 50% Rule
Not sure what’s safe? Do half of what you think you can and build up in small increments.
3. Take Time-Based Breaks
Don’t wait for the pain to spike. Take breaks on a schedule to stay ahead of symptoms.
4. Use the Traffic Light System
Green – good to go!
Yellow – slow down.
Red – stop and rest.
Learn to read your body’s signals early.
5. Plan & Prioritise Your Day
Spread out demanding tasks, alternate hard and easy jobs, and don’t forget downtime.
6. Break Big Tasks Into Chunks
Clean one room instead of the whole house. Cook in batches. Take a rest mid-way.
7. Increase Activity Gradually
Think “slow and steady.” Add 1–2 minutes per week to your walking or standing time.
8. Listen to Your Body – Not Just the Pain
Not all pain means damage. Mild discomfort is okay; hours of pain after activity isn’t.
9. Use Tools to Make Life Easier
Stools, walking aids, or speech-to-text tech can help reduce physical strain.
10. Track Progress in a Journal
A simple pacing diary helps spot patterns, celebrate wins, and adjust as needed.
Final Thoughts
Pacing isn’t a one-size-fits-all solution. It’s a long-term strategy to help you move more freely, with fewer setbacks. It works best when done consistently, with the support of a health professional who understands your goals.
If you’re unsure where to start, speak with an Accredited Exercise Physiologist who can help tailor a movement plan that’s paced, graded, and just right for you.
Further Reading
- Jamieson-Lega, K. et al. (2013). Pacing: A concept analysis of a chronic pain intervention. Pain Res Manag, 18(4).
- Antcliff, D. et al. (2021). Testing a newly developed activity pacing framework for chronic pain/fatigue. BMJ Open, 11.