If your plan involves an activity it is so important that you progress slowly to prevent a pain flare up. Pushing too hard at the beginning can derail your progress. The old adage "no pain no gain" does not work in many circumstances and has no place in a safe movement plan for people with persistent pain.
This video will give you important pointers on preventing pain flare ups.
The video has tools to help you find your early alarms and increase activities in small increments.
Research is proving beyond a shadow of doubt that building a B, R, and M (breathing, relaxation and mindfulness) practice can reduce your pain levels.
Having pain that persists keeps our "flight, fight, and freeze" part of our nervous system (parasympathetic) turned on. It is only meant to be used for short periods as needed.
When this parasympathetic system is on, it is telling our brain that danger is present and the brain will protects us.
All pain, worry, negative thinking, and body tension create stress and stress also activates the fight, flight, and freeze system.
Calm breathing and the relaxation of tense muscles is a signal to the brain that this may not be so dangerous. Both these actions plus practising mindfulness reduce stresses and help to calm and relax tension and decreases pain levels.
It is free and can be done everywhere, like all good things it takes a little practice.