Still Dealing with Pain? Here’s What to Adjust Next
If you’ve already been assessed and started care, but your pain is still present or not where you want it to be, this is usually the point where small changes in your approach can make a meaningful difference.
Here is a list of some helpful adjustments we make with patients in our clinic every day.
1. Check Your Activity Level
We often see two patterns:
- Doing too much on good days → flare-ups after
- Doing too little → stiffness and sensitivity increase
Start with this:
- Use a simple 80% rule for the next week
- Take whatever activity feels manageable
- Do slightly less than you think you can
- Stop before pain spikes, not after
The goal is consistency, not intensity.
2. Watch for Delayed Flares
A common mistake is judging activity based on how you feel in the moment.
But many flare-ups happen later that day or the next morning.
Start with this:
After any activity, ask yourself:
How do I feel tomorrow morning?
If symptoms are worse the next day, you likely did too much.
Adjust slightly — not drastically.
3. Improve Sleep (Even Slightly)
You don’t need perfect sleep to improve pain — but poor sleep will slow progress.
Start with this:
- Keep a consistent sleep and wake time (within about 30 minutes)
- Avoid screens 30 minutes before bed
- If your mind is busy, write things down before sleep
Even small improvements here can reduce pain sensitivity.
4. Avoid the “All or Nothing” Cycle
This shows up as:
- “I felt good so I pushed hard”
- “I flared up so I stopped everything”
Both slow progress.
Start with this:
On flare days, do something small instead of nothing:
- A short walk
- Light movement
- Basic exercises
The goal is to keep your system engaged, not shut it down.
5. Revisit Your Plan
If things feel stuck:
- Don’t just push harder
- Don’t abandon the plan
Start with this:
Ask yourself:
- Has anything changed in my symptoms?
- Am I following the plan as intended?
- Do I need clarification or progression?
This is usually the point where a small change in direction can make a meaningful difference.
What to Expect
Progress at this stage often looks like:
- Fewer flare-ups
- Faster recovery
- More consistency day-to-day
Not necessarily zero pain — but better control.
It’s also worth acknowledging that this phase can be frustrating.
Progress isn’t always linear, and not every week feels like a step forward.
A Note on Chronic Pain
For patients with longer-standing or chronic pain, complete resolution is often not a realistic goal.
The focus shifts to:
- Improving function
- Reducing flare-ups
- Increasing consistency day to day
- Gaining more control over symptoms
That’s what meaningful progress looks like.
Bottom Line
If your pain isn’t where you want it to be yet, it usually means something needs to be adjusted — not that things aren’t working.
If you haven’t already, try incorporating some of these changes into your routine. And if you feel like you need more guidance, we’re here to help.