Tips on Pain Flare Ups

Pain and recovery are rarely ever a straight line.

Many people experience what we call “flare-ups”, those sudden, frustrating increases in pain that seem to come out of nowhere. They might happen after a few restless nights, a busy weekend, or a stressful day.

When they hit, it can feel like you’ve lost all your progress and gone back to square one.

But here’s the good news: you haven’t.

A flare-up doesn’t mean your body has gone backwards or that something is damaged. Think of it more like a speed bump, it slows things down for a short while, but you’re still moving forward.

First and most importantly, stay patient. Flare-ups pass with time, even if they feel intense in the moment.

A few practical tips that can help:

• Move within comfort: Gentle movement (like walking or stretching) helps calm the nervous system and prevent stiffness.
  

• Pace yourself: Break tasks into smaller chunks and rest before things get too sore.
  

• Check your basics: Good sleep, hydration, and stress management all make a real difference.
  

• Stay connected: Reach out to your healthcare provider if you’re unsure what’s safe or need reassurance.
  

It can also help to have a flare-up plan, especially if you experience pain regularly. This might include what to do, who to contact, and simple reminders that this will pass. Ask your healthcare provider to help you prepare one that suits you.

Written by

Samuel Bulten

Exercise Physiologist | Masters in Medicine (Pain Management)

Director, Adapt Movement

Disclaimer

This information is for educational purposes only and is not a substitute for personal medical advice. These blogs are written by Sam Bulten and represent his opinions and insights and are based on his experience and interpretation of the research. As Sam is a human, these opinions and insights are not absolute truths.