Exercise physiologist treating client at The Wellness Place in Bassendean Perth

Moving With Chronic Pain: Breaking the Boom-and-Bust Cycle

Moving With Chronic Pain: Breaking the Boom-and-Bust Cycle

Most people with persistent pain don’t have a movement problem. They have a shape problem. A chronic pain exercise program doesn’t ask for more effort: it spreads the same effort differently, and that’s what breaks the cycle.

The boom-and-bust cycle, and how to spot it

Saturday is a good day. The ache sits in the background, so you catch up on everything you’ve been putting off: two hours in the garden, the shopping, the vacuuming, then a walk because the weather’s decent.

By Sunday night you can feel it building.

Monday and Tuesday you’re flat. The pain is louder than it’s been in weeks, so you cancel plans, take a day off work, and rest, because that’s all that settles it.

Then Wednesday arrives, the pain eases, and you’re frightened to move in case it returns.

That loop is boom-and-bust, and it’s common in Bassendean. Exercise physiologists describe the two ends of it as persisters and avoiders: people who push on until something gives, and people who pull back until their tolerance quietly shrinks.

Plenty of us are both in the same month.

The tell-tale sign isn’t your worst day. It’s the shape of your week: three loud days, four quiet ones, and no two weeks that look alike.

What a paced week actually looks like

Pacing means setting your load in advance, based on your worst recent day rather than your best one. A chronic pain exercise program works the same way, and here’s a real week for someone rebuilding after a long flare-up of low back pain.

  • Monday: 20 minutes of walking on flat ground, split into two 10-minute blocks.
  • Tuesday: 15 minutes of strength work at home: sit-to-stands, band rows and calf raises, two easy sets each.
  • Wednesday: a 10-minute easy walk and nothing else.
  • Thursday: Monday’s walk again, same route, same duration.
  • Friday: Tuesday’s strength session again.
  • Saturday: something you’d do anyway, like a swim or a walk with a friend at talking pace.
  • Sunday: rest.

That’s about 90 minutes of deliberate movement a week, unchanged for a fortnight.

A bad day doesn’t cancel the week. It shrinks it. If Monday’s walk leaves you sore, Tuesday’s strength drops to one set and Thursday’s walk drops to 10 minutes, then Friday returns to the original plan.

You don’t restart from zero.

Boom week Paced week (same total effort, different shape)
Monday: two hours in the garden Monday: 20 minutes of walking, in two 10-minute blocks
Tuesday and Wednesday: pain high, plans cancelled Tuesday: 15 minutes of strength work; Wednesday: a 10-minute walk
Thursday: feeling better, so a 70-minute walk Thursday: 20 minutes, same route as Monday
Friday: strength plus the housework you skipped Friday: 15 minutes of strength, same sets
Weekend: three hours on your feet catching up Weekend: one swim or a social walk, then rest
Sunday night: flare-up, and the week starts again Sunday night: much the same as last Sunday

Flare-ups: the first 48 hours

Flare-ups happen even when you’ve done everything right. They hurt, and they aren’t proof of damage. For the first two days:

  • Keep moving at about half your usual dose, so a 20-minute walk becomes 10.
  • Change one thing, not five. Drop the strength work and keep the walking.
  • Use heat or cold, whichever has helped before.
  • Protect your sleep. Two broken nights make most flares look worse than they are.
  • Write down what happened in the 48 hours beforehand, including sleep and stress.

What not to do matters just as much. Don’t stop completely, because a week of full rest costs fitness and confidence and makes the return harder than the flare itself. Don’t bolt on a brand new stretching routine mid-flare, since new is the last thing an irritated system needs. And don’t hunt for the one movement that caused it, because most flares are three or four things stacked together.

Building back without losing the gains

Once you’ve strung together a fortnight of paced weeks without a spike, the load goes up. Usually by around 10%: a 20-minute walk becomes 22, a set of eight sit-to-stands becomes nine. That’s graded exercise in practice, small and repeatable rather than heroic.

The plan should shift after a good fortnight, and that’s deliberate. A chronic pain exercise program that never moves up isn’t careful, it’s stalled, and months of stalling is how deconditioning creeps in.

It doesn’t always go to plan, and we’d rather say that plainly. A deadline, a head cold or a run of broken sleep can wipe out your good fortnight. When that happens we hold the current level instead of pushing, and holding counts as a result.

How we measure progress that isn’t pain

Pain scores move slowly and they’re a poor scoreboard on their own. So we track what shifts faster:

  • How many nights this week you slept through.
  • How far you walked before you stopped, measured in minutes.
  • How confident you felt before an activity, rated out of 10.
  • Whether a specific activity is back: the walk from your front door to Bassendean Train Station, or a full round of golf, or a shift at work without lying down at lunch.

Why measure anything that isn’t pain? Because these are the numbers that tell you the plan is working while the pain is still making up its mind, and the numbers you can influence this week.

What to expect at your first appointment in Bassendean

Your first session runs about 50 minutes. We take a full history, ask what you’ve already tried, then look at your normal week, including work, sleep and the tasks you’ve stopped doing.

Then we test. How you stand up from a chair, how far you can walk in six minutes, and what load you can repeat tomorrow without paying for it.

You leave with a written two-week plan: three or four activities with exact durations, plus a review a fortnight later. It won’t be a generic chronic pain exercise program; it’ll be built around your week. Learn more about exercise physiology at The Wellness Place.

If your weeks look more like spikes than a line, that’s worth fixing. Call The Wellness Place in Bassendean on (08) 9379 3838, or book online, and we’ll build the paced version with you.

References for building a chronic pain exercise program

Exercise Right on persister and avoider patterns: Practical advice for exercising with chronic pain.

PainAustralia on pacing daily activities and tailored exercise: Modern Pain Care.

healthdirect on funded management options, including movement: Options for managing chronic pain.

Experienced chiropractor at The Wellness Place Bassendean specialising in back pain, posture correction and sports injury management

Should I see a chiro or physio? Choosing between chiropractic, physiotherapy and exercise physiology in Bassendean

Should I see a chiro or physio? Choosing between chiropractic, physiotherapy and exercise physiology in Bassendean

Most people asking themselves should I see a chiro or physio aren’t after an anatomy lesson. They want to know which appointment to book, and who pays. Here’s the practical version.

The honest short answer: should I see a chiro or physio, and who pays for it

The most common mistake isn’t picking the wrong practitioner. It’s seeing the wrong one for months, or seeing nobody at all.

Both versions get expensive, because a joint that needed unloading gets treated like a tendon for six weeks and a tendon that needed loading gets adjusted twice a week.

Funding usually decides this, and that’s fair.

A chiropractor is trained in spinal and joint adjustment, with hands-on treatment at the centre of the session. A physiotherapist works the same joints but leans on movement and loading. An exercise physiologist uses no hands, building a program you’ll stick to.

Three doors, one building

The chiropractic appointment focuses on the spine and joints, and treatment is usually manual. Physiotherapy adds soft tissue work and the graded plan that gets you running again. Exercise physiology comes later, when the job is strength and consistency.

All three in one building matters more than it sounds. A second practitioner can re-test findings without a fresh referral, and whoever saw you on Monday can brief a colleague on Wednesday.

Private patients need no GP at all. With a Medicare care plan, one referral can cover a mix of professions, so five sessions can be spread across two of them.

What changes if you use Medicare, NDIS, DVA or private health

Medicare doesn’t cover ordinary visits to a chiropractor, physiotherapist or exercise physiologist. No rebate, no walk-in claim.

The way in is a chronic condition plan from your GP. The old GP Management Plan and Team Care Arrangement were merged into a single plan on 1 July 2025, and it’s that plan’s referral that opens the door. Your GP writes it for a condition lasting six months or more, and it covers up to five Medicare-rebated allied health sessions a year, shared across every profession you’re referred to. Chiropractors, physiotherapists, exercise physiologists and podiatrists qualify; massage and clinical Pilates don’t.

You get back $63.40 a session, the 85% Medicare benefit on a $74.55 schedule fee as at July 2026. Sessions must run 20 minutes or more, in person and one-on-one.

If you held a plan or a Team Care Arrangement before that change, it stays valid until 30 June 2027.

Private health extras work differently: your fund pays a set benefit per visit against an annual limit it sets. You can’t claim Medicare and your fund for the same appointment.

NDIS participants can use plan funding for support that’s reasonable and necessary and tied to a goal in their plan, usually without a GP referral. NDIS won’t fund anything unrelated to your disability.

For veterans, a DVA referral comes from your GP and runs for a treatment cycle of up to 12 sessions or one year, whichever ends first. There’s no gap, because accepting a Veteran Card means accepting the DVA fee as full payment. One restriction matters: in a referral period you can be treated for the same condition by a chiropractor, a physiotherapist or an osteopath, but not two of them.

Funding pathway Who it suits What it typically covers
Medicare chronic condition plan Conditions lasting six months or more Five rebated allied health sessions a year, shared across professions
Private health extras Anyone with extras cover A set benefit per visit up to your fund’s annual limit
DVA referral Gold Card, or White Card for accepted conditions DVA fee as full payment, up to 12 sessions or one year, no gap
NDIS plan funding Allied health goals written into your plan Support that’s reasonably necessary for those goals
Self-funded Anyone paying privately Whatever you and your practitioner agree on

Why we often combine two of them for one problem

A runner books with heel pain that’s been building for four months and has already cost her a half marathon and most of her Saturday runs.

Our podiatrist checks how the foot loads and what her shoes are doing, and may fit orthoses. The physiotherapist treats the plantar fascia and the calf, then loads that tissue to build capacity. Our exercise physiologist handles graded strength work and running volume that climbs rather than spikes.

Three appointments, one problem, and under a care plan those sessions come out of the same five-session allowance, provided your GP referred you across those professions.

Two is the usual number, not three. If one practitioner and a home program will solve it, that’s the better plan.

How to choose when you are still not sure

Ring and ask. A phone call before booking costs nothing and can save you weeks.

Plenty of people ring us with the same question: “should I see a chiro or physio, or neither”. Describe what’s happening, then ask who they’d see first, and why.

A vague answer tells you something useful.

Also worth asking: the fee, the gap under a Medicare care plan, and whether they’d refer you on. We won’t pretend every problem needs a practitioner, because some settle with load management alone.

What the first appointment looks like at Bassendean

The first appointment runs longer than the ones after it.

History comes first, covering what happened, when it started, what makes it better or worse, and what you need to get back to, whether that’s a shift at work or a full night’s sleep. Then the examination: joint movement, strength, how you walk, sometimes how you squat or lift. Then the explanation, because you should leave knowing what we think is going on.

Last comes the plan. How many sessions, what each one is for, and what you’ll do between them. What improvement should look like by the next visit, and when we’d change approach.

Bring your GP referral and any recent scans. Wear something you can move in.

Book in Bassendean. The Wellness Place is at 103 Old Perth Road, a 12-minute walk from Bassendean Train Station, open Monday to Friday 8:00am to 6:30pm and Saturday mornings. Chiropractic, physiotherapy and exercise physiology sit under the one roof alongside our wider multidisciplinary team, so you’re pointed to the right door instead of sent elsewhere. Book online or call The Wellness Place in Bassendean on (08) 9379 3838.

References

Sever’s Disease: The Most Common Cause of Heel Pain in Active Kids

Your nine-year-old limps off the netball court, rubbing the back of her heel and telling you it “hurts when she runs.” A few weeks of rest and she’s still sore. Chances are it’s not just a bruise — it’s Sever’s disease, the most common cause of heel pain in active children. If you’ve been searching for answers about sever’s disease Bassendean parents share the same worry: is this serious, and will it ever go away?

Podiatry consultation at The Wellness Place in Bassendean

Diabetes and Your Feet: Why Regular Podiatry Care Could Save Your Foot

Here’s a sobering thought: diabetes-related foot problems rarely announce themselves with a bang. Nerve damage can creep in so quietly that a tiny cut or blister goes unfelt — and by the time you notice, it’s had weeks to turn into something serious. The good news is that most of these problems are preventable with the right daily habits and regular diabetic foot care Bassendean locals can count on.

Supporting a Partner Struggling with Mental Health

When someone we love is struggling with their mental health, it can be both deeply concerning and emotionally complex. Many partners find themselves wanting to help, but unsure how to do so without overstepping, becoming overwhelmed, or losing themselves in the process. If you’re looking for guidance on supporting partner mental health Bassendean resources can offer, this article provides a compassionate starting point.