How I Create A Routine With Chronic Pain

September 30, 2020 | by Tess

When I participated in the pain rehab program at Cleveland Clinic, one of the important things they taught us was to create routines. I had to create a routine in the morning and before bed, and had to practice this for the duration of the program. I then had to create routines when I returned back to my daily schedule at home. Creating routines helps me stay organized during the day and improves my pacing, which is a technique I use to manage my pain. I create these routines to make sure I have time to take breaks throughout the day. It is especially important to create routines now since we are home most of the day and doing online school. Here are some tips I have for creating routines!

1. Incorporate a healthy lifestyle

I try to incorporate leading a healthy lifestyle in my routines. For example, in the morning I will make sure to eat a healthy breakfast and in the evening I will make sure there is time to exercise.

2. Make sure you get at least 8 hours of sleep

Not getting enough sleep is one of the pain triggers that leads to an increase in my headache. If I do not get enough sleep for one night, my pain will be significantly higher and I will not be able to function the next day. Making a routine keeps me on schedule and I make sure that I can get all my activities completed during the day so I can get at least 8 hours of sleep. I also make sure that I have time for a 10 minute meditation every night.

3. Schedule in hourly breaks

Pacing has always been difficult for me and has caused many spikes in my headaches. I learned that creating routines and writing down everything I have to do ensures that I will pace myself better. I make sure to spread out my activities and things I have to get done throughout the day. For example, I if have homework or classes in the morning I will schedule short breaks every hour.

In summary, creating a routine reduces the chances of having a spike in my pain and helps with pacing throughout the day. I have struggled with pacing for the past three years, and creating a routine has significantly decreased the chances of having a spike in my pain due to exhaustion or being overworked. You don’t have to have a difficult routine, but I recommend even having one thing you want to do during day and that will help you in the long run!