Living with chronic pain is tough. The day-to-day unpredictability. The frustration of feeling like you’re doing everything right but still hurting. The mental fatigue that comes with not knowing when things will shift.
If that’s you, I want to share 5 things I’ve learned from working with people just like you—patients managing long-term pain and trying to reclaim their lives. These aren’t magic fixes. But they are practical, evidence-based strategies that make a real difference when done consistently.
Let’s dive in.
1. Know Where You’re Going
When rehab starts without a clear goal, it’s easy to feel lost. The most common thing I hear is: “I just want to be pain-free.” And while that’s understandable, it’s also vague and hard to measure.
Here’s a better way to frame it:
What’s pain stopping you from doing right now?
- Playing with your kids on the floor?
- Going for a run?
- Getting through a full workday without needing to lie down?
Once we identify that, we’ve got something real to work towards. Something we can build a plan around. Your body adapts best to specific goals—it’s how we guide your rehab in the right direction.
2. Expect the Rollercoaster
If you’ve ever recovered from a sprained ankle, you know how that story usually goes: a few tough days, some rest, and then a pretty smooth return to normal.
Chronic pain doesn’t follow that script.
There are good days, bad days, and everything in between. The pain might flare for no clear reason. But that doesn’t mean you’re going backwards—it just means your body’s still figuring it out.
One of my favourite analogies is the stock market:
If you zoom in on one day, it’s all over the place.
Zoom out over a year? You’ll see the overall trend.
Zoom out. Trust the process. Keep going.
3. Pain ≠ Damage
This one is a game-changer.
Pain is real. But it doesn’t always mean harm. In chronic cases, pain is often the result of a hypersensitive nervous system, not active tissue damage.
Think of it like a smoke alarm that keeps going off even though there’s no fire—just burnt toast.
The goal of rehab is to gently teach your body that movement is safe again. That bending, lifting, or jogging doesn’t have to be a threat. And with time, your system calms down. You start feeling stronger. More confident. Less reactive.
It’s not about ignoring pain—it’s about understanding it.
4. Be Consistent, Not Perfect
We often think progress comes from big sessions or perfect execution. But in reality, it’s small efforts done often that make the biggest difference.
This is the power of compounding:
Little bits of rehab, stacked daily, create real change over time.
One strategy I love is the calendar trick:
Print out a 30-day calendar and pop it on your fridge. Each day you do something for your rehab—even one stretch or one exercise—you mark an X. Don’t break the chain.
It creates visual momentum, builds habits, and adds a bit of healthy accountability too (especially if your partner or housemates can see it).
Remember: 10 minutes a day beats 2 hours once a week. Every small effort counts.
5. Notice the 1% Wins
In long-term rehab, breakthroughs are often quiet. So quiet, in fact, you might miss them if you’re only measuring success by pain levels.
Start looking for:
- Walking stairs with less effort
- Getting dressed without needing to sit down
- Feeling a little stronger lifting the pram or shopping bags
These are your 1% wins. And they matter.
They’re your early signs that things are shifting. That your body is adapting. That what you’re doing is working—even if pain is still in the picture.
Write them down. Celebrate them. They’re the start of your momentum.
Final Thoughts
Rehab from chronic pain isn’t about chasing perfection—it’s about showing up, staying curious, and trusting that the little things matter.
Set a goal. Expect ups and downs. Understand your pain. Stay consistent. Look for small wins.
You’re not stuck. You’re rebuilding.
And you don’t have to do it alone.
Want help getting started with a structured rehab plan? [Insert CTA or link to your Back 2 Your Best Rehab Program].
