How to do it
No equipment needed - just a bit of space.
Pick one activity that usually triggers a pain flare-up when you overdo it - for example standing to cook, gardening, or time at a desk. You will use this plan to find a steady, repeatable amount.
- For two or three days, note how long you can do the activity before pain clearly builds - this is your limit.
- Set your baseline at about half of that limit, so it feels easy even on a worse day.
- Do the activity only up to your baseline, then take a planned break and switch to something different, even if you feel you could carry on.
- Split bigger tasks into several baseline-sized chunks spread through the day.
- If the baseline stays comfortable for a week, increase it by about 10 to 20 percent.
- After a flare-up or setback, drop back to the last baseline that felt easy and build up again.
Form cues
- Your breaks are planned by the clock or by the task, not taken only once pain forces you to stop.
- Activity levels stay roughly the same on good days and bad days.
- Increases are small and only come after a settled week.
Common mistakes
- Setting the baseline from a good day rather than an average day.
- Skipping planned breaks because you feel fine at the time.
- Racing to catch up on everything after a good spell and triggering the next flare.
Safety: Stop and message your physio if your pain pattern changes markedly, or new symptoms such as numbness, weakness, or night pain appear.