Pacing smooths activity so pain and fatigue don’t spike. You keep moving most days, but you stop before you flare.

• Prevents the boom-and-bust cycle (overdo on good days → crash after).
• Builds capacity slowly with fewer setbacks.
• Supports sleep, mood, and confidence.

Step 1 — Pick one activity

• Choose walking, dishes, sweeping, or gentle exercises.
• Note the longest time you can do it today without worsening pain in the next 24 hours.

Step 2 — Set baseline

• Baseline = 60–70% of that time. If 10 minutes is okay, start at 6–7 minutes.
• Use a timer. Stop on time even if you “feel fine.”

• Use a fixed time (e.g., 6 minutes walk), not “until it hurts.”
• Alternate: activity block → micro-break (1–2 minutes sit/lean, relax shoulders, slow breaths).
• Plan 2–4 small blocks through the day rather than one long session.

Split big chores

• Do half the sink now, half later. Fold 5 items, pause, then 5 more.
• Use stools for tasks (cooking, brushing teeth) to reduce back/leg load.

Micro-break recipe (1–2 min)

• 3 slow nasal breaths, relax jaw/shoulders.
• Gentle shoulder rolls × 5, ankle pumps × 10.
• Rate pain/tiredness 0–10; if rising >2 points, stop the block.

• Reduce all blocks by 30–50% for 2–4 days.
• Use heat/ice as advised; prioritize sleep and hydration.
• Keep gentle movement (e.g., 2–3 minute strolls) to avoid stiffness.

After 4–7 steady days without flare

• Increase each block by ~10%. Example: 6 → 7 minutes.
• Or add one extra block of the same time.
• Only change one thing per week (time or total blocks).

• Going by pain instead of the timer.
• Jumping too fast after a good day.
• Skipping breaks, then crashing later.

• Kitchen timer / phone alarm / watch vibrate.
• Stool for kitchen/bath tasks; long-handled reacher; shower chair.
• Ice/heat packs as advised; comfortable walking shoes.

How long should a block be?

Start where you can finish without worsening pain the next day, then use ~60–70% of that as your baseline.

What if I miss a day?

Resume at the last stable level. If a flare happened, reduce 20–30% for a few days, then rebuild.

Can I pace different tasks?

Yes. Use separate timers for walking, chores, and exercises. Keep total effort steady across the week.

When will I notice progress?

Often within 2–4 weeks of steady pacing. Capacity rises with fewer flare-ups.