When pain persists, some people fall into a cycle of doing a lot on a better day and then needing to stop for longer afterwards. Pacing means planning activity in manageable amounts and adjusting it over time. It is not a rule to avoid activity or to ignore symptoms.
Choose a repeatable starting point
Pick one task that matters to you and break it into smaller parts. A useful starting level is one you can repeat without needing to push through a large increase in symptoms.
Plan for variation
Alternate demanding and lighter tasks where possible. On a difficult day, reduce the duration or complexity rather than assuming that you have failed. On a better day, try not to increase every activity at once.
Review function as well as pain
Notice whether you can do more of a valued activity over time, even if pain has not disappeared. If symptoms change significantly or new problems appear, reconsider the plan and seek suitable advice.
NICE recommends encouraging people with chronic primary pain to remain physically active for longer-term general health benefits. Read the NICE recommendations and our guides to building a personal pain plan and early pain signals.
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