Getting active with persistent pain

Suffering from persistent pain can make it very difficult to stay active. In most cases, exercise is still a very important component of your health and may actually be a part of your persistent pain care plan. Still, for some conditions, exercise isn’t recommended, so let’s figure out how to get started.

1) Setting the right goal

This is the most important aspect of developing an exercise plan for anyone, especially someone who’s having trouble moving because of persistent pain. Goal setting gives you direction; it’s your road map. So before you set your first goal, take a second to stop and think: what do I want?  

Your first answer is likely to be: less pain. If you’re experiencing persistent pain, you know that that’s easier said than done. Making a pain reduction goal is tricky because it doesn’t give you much direction on how to get there, nor does it clearly define when you’ve actually achieved it.  For that reason, it’s best to start with performance or functional goals. 

Pick activities that are meaningful to you to help get you started.  Use the acronym SMART to help set a specific goal. SMART stands for Specific, Measurable, Attainable, Relevant, and Time-bound. 

Here are some examples:

• I want to be able to walk for 30 minutes without having to stop in 6 weeks.
• I want to be able to climb 10 stairs in 4 weeks
• I want to be able to get up from the floor and go down again in 2 weeks

These goals are very specific. They relate to basic daily activities, they have a time limit and it’s easy to determine if the goal has been met or not.

The last aspect of these goals that’s dependent on the individual is the attainability. Be honest and realistic with yourself when choosing the activity and the time you might expect it will take you to get there. Don’t set yourself up for failure by picking a goal that’s too ambitious. It might be best to start with a few very small goals, just to get the ball rolling and keep you motivated. 

2) Documentation

Now that you have a few goals, write them down.  There don’t exist until they are documented somewhere.  If you’re really motivated, place them in plain view where you can see them all the time.  A corkboard, for example, can come in handy to help you keep track of your goals.

3) Planning and process

Now that you have a destination, what route will you take to get there?

Here is the challenge: Successfully attaining a goal all comes down to the planning and process of how to get there. This part also should be documented. You should include which days of the week you will work at this particular task and how you will progress. 

Here is an example: if your goal is walking 30minutes in 6 weeks, then you need to write out how much walking you’ll do throughout the week in order to work up to 30 minutes. Don’t just guess, plan it out.  As I mentioned above, if you write it all down, it becomes much more real. 

If your goal is climbing stairs, you will need to work on exercises that involve strength, balance, and flexibility. This is where you may require some help to determine which exercises are right for you. 

Here are some general planning tips:

• Focusing on activities that are sustainable, meaning you can perform this activity without needing 2-3 days of recovery before you can do it again
• Keep breathing. If the activity, stretch or exercise is so painful or strenuous that it causes you to hold your breath, then back off. You need to be able to keep your body calm in order for it to develop the way you want it to
• Write it all down and review your plan. This will help you decide if you are ready to progress or you need to back off a bit.
• Schedule in some days off to make sure you tolerate things well.

4) Set a new goal  

Once the deadline for your SMART goal has passed, you either achieved your goal or you didn’t. If you’ve achieved your goal, then celebrate! Even if it’s a small goal, take the time to feel good about meeting your objective.

But don’t stop there! Try to set a new goal. This is how you slowly chip away and take back your life.

But what if you didn’t achieve your goal? Is it time to throw in the towel? No, of course not. Failure is just as important as success. Failure is how we learn, develop and grow as humans.

Just go back and look at the journey you documented and see what went wrong. Did you try to progress too fast? Was your goal realistic? Do you need advice from a trained professional to help you select better exercises?  Whatever the problem is, you’ll be able to see it if you’ve been writing down your journey.  Now implement the changes you need to make and try again!

If you’re struggling with persistent pain and would like to speak with a Lifemark clinician, check out our Locations page to find a clinic near you or book online to schedule an appointment at a Lifemark clinic near you.