The aim of energy management is to pace your exercise and daily activity in line with your pain levels and general physical functioning to become more active, fitter and healthier. Some increases in pain in the muscles used is to be expected.

Ideally use a timer, and be disciplined in beginning and stopping activities with your baseline

Step 1

Set a goal that is connected to physical activity and preferably something you want to do more of eg walk the dog

Break down the goal into more manageable activities eg walking to the end of the street, then around the block

Step 2

Set a baseline – start at a level you can comfortably manage eg goal is for a 30 minute walk, might manage 15 minute walk and can comfortably manage an 8 minute walk

Try an activity on 2 consecutive days. Record your body’s response and take an average of the activity amount. For example:

Day 1 -11 minute walk

Day 2 - 9 minute walk

Average: 11 + 9 = 20.    20/2 = 10 minutes

Then reduce by 20%

10 minutes x .2=2 min

Baseline is 10 min – 2 = 8 min

To improve pacing, you need to undertake a little more each week. But how much is safe for you? Consider your body first, by very gradually building up physical activity over time. Your activity goal may be reached at a slower speed than you would like but the important point is to set realistic goals and to pace yourself so that these realistic goals can be met.

Use a diary to record your progress so you can pace accordingly and you can measure achievements

Avoid too large an increase or an increase in activity level too quickly so as to get out of the ‘Boom-Bust’ pattern.

                           BOOM            BUST

Be patient

Reward yourself when incremental gains are made i.e.  pleasant relaxing pursuits at the end of the day

•    Be consistent

•    Be persistent

•    Be patient with yourself

Tips for Pacing

• Add in rest periods

Perform the activity over a realistic timeframe

Gradually make the activity harder e.g. walk uphill

After some time you might consider walking on  less stable surfaces e.g. on the beach

Vary the activity by changing the environment or position e.g. water walking or wall slide exercises against a tree

• Pace the activities, even on bad days
• Keep to the time limit

Increased pain is bad for the body and tends to add to the central nervous system sensitisation.