Breaking the Boom-and-Bust Cycle of Chronic Pain

Why doing more on "good days" might actually make things worse—and what to do instead

If you're living with chronic pain, you’ve probably had days when you felt good enough to “finally catch up” on everything. You mow the lawn, deep-clean the house, run errands, maybe even squeeze in a workout. But the next day? You can hardly move. The pain is back—worse than before—and you’re wiped out.

Sound familiar?

That pattern is known as the Boom-and-Bust Cycle, and while it’s common, it can seriously sabotage your progress.

What Is the Boom-and-Bust Cycle?

The “boom” is when you feel better and do too much too fast. The “bust” is the crash that follows—a pain flare-up, total exhaustion, and often a few days stuck on the couch or in bed. Over time, this cycle makes it harder to plan your days, manage pain, or stay active consistently.

A Real-Life Example

Franco, who lives with chronic back and shoulder pain after a brain injury, shared his experience:

“I had a good day and managed to mow both the front and back yard. I even took the kids to the park. It felt great!”

But the next day?

“I could barely move. I was angry, snapped at my family, and spent most of the day in bed. I needed extra pain meds just to cope.”

Why This Cycle Hurts More Than It Helps

When we push too hard on good days, we don't allow our bodies time to build up tolerance or strength gradually. The crash that follows means more rest days, more frustration, and often more pain. Over time, you do less, not more.

So... What Should You Do Instead?

Here’s the antidote: pacing.

Pacing means doing roughly the same amount of activity each day—even on the good days. That might sound boring or even frustrating at first, but it helps you build consistency, confidence, and real, long-term progress.

Think of it like training for a marathon. You don’t run 20 km one day and then nothing for a week—you build slowly, step by step.

What Happens When You Break the Cycle?

If you commit to pacing your activity instead of riding the rollercoaster of good and bad days, here’s what you might notice:

• Fewer flare-ups

• More stable energy levels

• Improved physical strength and stamina

• Less anxiety about “good” vs. “bad” days

• Better relationships with the people around you

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Franco said it best:

“It would be hard because it’s tempting to do more on the good days, but if I stuck to my pacing plan, I’d feel more in control. I’d be stronger, less anxious, and less frustrated.”

Want to Try It?

Start by reflecting on your own boom-and-bust pattern. Ask yourself:

• What activities do I tend to overdo on good days?

• What does a bad day typically look like?

• What would it feel like to pace myself—even when I feel good?

Making that shift isn’t easy, but it’s worth it. Building consistency helps you break the cycle, reduce flare-ups, and get back to doing the things that matter most—bit by bit.

💡 Pro Tip: Try using a simple activity tracker or journal to pace your day. If you need help designing a pacing plan that fits your lifestyle, reach out—we’re here to support you.