12 Quick Tips for Moving More
Northern Pain Centre is committed to giving patient’s practical steps for managing many of the challenges they face as a result of their pain. Welcome to our 12 Quick Tips Series.
- Create a plan for your day (learn more about planning your day here)
- Set small daily goals (learn more about goal setting here)
- Break things down into smaller time-based chunks – use pacing strategies (learn more about pacing strategies here)
- Do a little bit often.
- Remember to stretch – dynamic before, static after (learn more about stretching here)
- Remember to take short, frequent rest breaks – think “spoon theory” (learn more about the “spoon theory” here)
- Manage flares – if it’s your “usual” pain. General rule for flare management:
- <12hrs maintain activity
- 24-48hrs modify activity
- 48hrs drop your activity by 50-75%. But, try to keep moving despite pain.
- Identify obstacles – work on overcoming them with your physiotherapist and doctor (learn more about common barriers to movement when living with pain here)
- Try different types of movement – tai chi, yoga, hydrotherapy, walking (learn more about different types of exercise for pain here)
- Use technology to keep track of your progress (learn more about using technology to track movement here)
- Stick with the plan – no more or less, this prevents boom and bust.
- Talk with your physiotherapist or doctor about pacing strategies, graded exposure, flare management and safe movement (learn more about these topics here)
- Download your free Northern Pain Centre goal-setting worksheet here
- Download your free Northern Pain Centre pacing plan worksheet here
- Download your free Northern Pain Centre planning your day worksheet here
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