Move with pain
General Health · Intermediate
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Keep up graded activity instead of resting when pain has become persistent.
Micro-habits to get started
Small actions of a few minutes to start this habit:
Movement below threshold
Do an activity you tolerate without triggering pain, even in a very small amount.
The goal isn't for it never to hurt, but to gradually widen what you can do.
10 minStep up each week
Increase the dose slightly over the previous week, without chasing the peak.
Slow, steady progress beats heroic days followed by three of nothing.
5 minLog what you did manage
Record the activity you achieved, not the intensity of the pain.
Measuring function instead of pain shifts the focus and usually lifts mood.
2 min