Pacing Strategies
Balancing activity and rest
What Is Pacing?
Pacing is a self-management strategy that involves breaking activities into manageable chunks and balancing activity with rest. The goal is to maintain consistent activity levels and avoid the "boom-bust" cycle that often worsens chronic pain.1
The Boom-Bust Cycle
- Boom: Overdo on good days
- Bust: Crash and need extended rest
- Creates unpredictable symptom pattern
- Often leads to gradually declining function
- Pacing helps break this cycle
Key Principles2
- Set baseline activity levels you can sustain
- Plan regular rest breaks
- Spread activities throughout day/week
- Stop before pain increases significantly
- Gradually increase activity over time
Practical Strategies
Time-Based Pacing
- Set timers for activities
- Take breaks at set intervals
- Don't wait until pain forces you to stop
Task-Based Pacing
- Break large tasks into smaller steps
- Alternate between different types of activities
- Spread tasks across multiple days
Finding Your Baseline3
- Track activities and pain levels
- Identify how long you can do activities comfortably
- Set your baseline at 80% of that
- Build consistency before increasing
Common Challenges
- Feeling "lazy" for resting
- Pressure to do more on good days
- Difficulty saying no
- Planning can feel overwhelming
Tips for Success
- Plan activities in advance
- Use timers and reminders
- Schedule rest as important
- Be patient with progress
References
- Murphy SL, Kratz AL. Activity pacing in daily life: a within-day analysis. Pain. 2014;155(12):2630-2637.
- Nielson WR, Jensen MP, Karsdorp PA, Vlaeyen JW. Activity pacing in chronic pain: concepts, evidence, and future directions. Clin J Pain. 2013;29(5):461-468.
- Antcliff D, Campbell M, Woby S, Keeley P. Activity pacing is associated with better and worse symptoms for patients with long-term conditions. Clin J Pain. 2017;33(3):205-214.