What to Do on ‘Bad Days’: A Recovery-Friendly Self-Care Plan
From Life and Motion – Evidence-Based Injury Recovery & Pain Management
Recovery isn’t linear.
It’s a process that includes setbacks, pauses, and unexpected symptom flare-ups. At Life and Motion, we work with clients recovering from motor vehicle accidents (MVAs), concussions, chronic pain, and soft tissue injuries, and we know that ‘bad days’ are part of healing.
This guide offers practical, manageable steps you can take when your symptoms spike, while still supporting your progress.
1. RESPECT THE FLARE: MODIFY, DON’T PUSH THROUGH
Why:
Ignoring pain and “pushing through” can worsen symptoms by increasing central sensitization, the brain and spinal cord becoming hypersensitive to stimuli (Woolf, 2011).
Practical Tips:
- Swap exercises for gentler versions: Replace resistance exercises withisometrics or low-resistancemobility work (Nijs et al., 2013).
- Reduce reps, not the movement: If your rehab plan calls for 3 sets, try 1–2 orspread them out across your day.
- Shorten activity sessions: Move in5–10 minute chunks with built-in rest breaks.
- Use tools like heat or braces pre/post activity: These can reducelocal irritation or support tissues when modifying movement.
2. Use Active Rest / Not Complete Immobility
Why:
Staying totally inactive can lead todeconditioning, stiffness, and emotional strain. Gentle movement supports circulation, mobility, and even mood (Hegde et al., 2020).
Practical Tips:
- Gentle walking: Even just 2–5 minutes of slow walking helps circulation.
- Chair or bed-based stretches: Try lightrange-of-motion movements like shoulder rolls or ankle circles.
- “Movement snacks”: Set a timer for 1–2 minutes of light motion every hour.
- Use aquatic therapy if available: Water-based movement reduces load andsoothes the nervous system (Gatti et al., 2018).
3. Regulate the Nervous System with Breathwork
Why:
Breathing slowly and deeply activates thevagus nerve, helping your body shift from “fight or flight” to “rest and repair” mode (Russo et al., 2017).
Practical Tips:
- Box breathing: Inhale 4s → hold 4s → exhale 4s → hold 4s. Repeat for 2–5 minutes.
- 4–6 breathing: Inhale for 4 seconds, exhale for 6. Longer exhales enhancecalming effects.
- Lay on your back with a hand on your belly: Focus onabdominal rise and fall, not chest breathing.
- Pair breathwork with calming music or nature sounds: This boostsparasympathetic activation.
4. Prioritize Rest, Not Just Sleep
Why:
Inflammation and pain areexacerbated bypoor sleep and a constantly alert nervous system. Even short rest periods can support recovery (Finan et al., 2013; Tang et al., 2007).
Practical Tips:
- Gentle walking: Even just 2–5 minutes of slow walking helps circulation.
- Chair or bed-based stretches: Try lightrange-of-motion movements like shoulder rolls or ankle circles.
- “Movement snacks”: Set a timer for 1–2 minutes of light motion every hour.
- Use aquatic therapy if available: Water-based movement reduces load andsoothes the nervous system (Gatti et al., 2018).
5. Nourish with Anti-Inflammatory Foods
Why:
Anti-inflammatory foods supporttissue repair, regulate immune response, and improve energy, while inflammatory foods can worsen symptoms (Calder, 2017).
Practical Tips:
- Choose warm, soft meals: Easy-to-digest foods like soups, smoothies, or steamed veggies help on low-energy days.
- Incorporate omega-3s: Chia seeds, walnuts, flaxseed, and fish oil support recovery.
- Reduce sugar and refined carbs: These can spikeinflammation markers.
- Add turmeric or ginger (if tolerated): Both are linked to reducedinflammatory responses.
6. Adjust Expectations / Not Motivation
Why:
Pacing and psychological flexibility are more effective than pushing or avoiding completely. It’s aboutmodifying, not quitting (McCracken & Eccleston, 2003).
Practical Tips:
- Follow the 20% Rule: Use only 80% of your available energy to prevent overdoing it.
- Limit to 1–2 priority tasks: Break them down and celebratepartial wins.
- Alternate activity and rest: Try a 1:1 or 2:1 activity-to-rest ratio.
- Use self-compassionate mantras: Try “Slowing down isn’t stopping,” or “Rest is progress.”
7. Track and Reflect / Without Judgment
Why:
Tracking helps identify patterns and what supports recovery. Butjudgmental or catastrophic thinking can increase pain and distress (Lumley et al., 2011).
Practical Tips:
- Use a daily log: Track pain, energy, activity, and sleep withsimple notes or numbers.
- Reflect briefly each day: One sentence like “I honoured my limits today” is enough.
- Note what helped: Identifying positive influences (like “heat pad helped neck”) gives you tools.
- Avoid all-or-nothing thinking: Try phrases like “Tough morning, better evening” instead of labeling the whole day bad.
Final Takeaway: Healing Isn’t a Straight Line and That’s OK!
Recovery is complex and nonlinear.Flare-ups aren’t failures: they’resignals. Listening to your body, adapting your plan, and using tools like breathwork, pacing, or nutrition can keep you moving forward.
At Life and Motion, we help clients across British Columbia recover from injuries, MVAs, pain syndromes, and neurological trauma through science-backed, collaborative care. If you’re stuck in a cycle of bad days, our clinicians can help adapt your recovery plan to where your body is today.