Why the first 90 days matter

Pain from an injury, strain or flare-up is usually temporary and improves within a few days or weeks. However, the way you manage pain in the first 90 days can make a huge difference in your recovery.

By taking the right steps early, you can heal more effectively, stay active and reduce the chances of pain becoming long-term. If pain lingers beyond three months, it is considered chronic, and it becomes more about how the nervous system responds than the original injury itself.

Understanding what helps and what hinders recovery can prevent short-term pain from turning into an ongoing issue.

Why does pain sometimes last longer than it should?

Pain is a normal response to injury, but some factors can keep it going longer than necessary.

• Too much rest or avoiding movement: Muscles and joints stiffen, becoming weaker and more sensitive.
• Fear of movement: Worrying about pain or reinjury can lead to avoiding activity, which slows recovery.
• Overprotecting the injury: Limping or holding yourself stiffly can cause extra strain elsewhere in the body.
• Stress and poor sleep: The nervous system becomes more sensitive when under stress, making pain feel worse.
• Negative expectations: If you believe pain means harm, your brain may keep it going longer than needed.

The good news is that most pain improves within weeks, and by taking the right approach early on, you can avoid it becoming persistent.

How to recover well in the first 90 days

1. Keep moving but stay sensible

• Resting too much slows healing, so keep moving within comfortable limits.
• Gentle movement helps reduce stiffness, supports healing and improves circulation.
• Activities like walking, swimming or light stretching are often good options.
• Some discomfort is normal, but avoid sharp or worsening pain.

2. Move naturally and avoid overcompensating

• Try to move as normally as possible rather than holding yourself stiffly or avoiding certain movements.
• Be mindful of posture and habits (such as how you sit, lift or carry things) to avoid unnecessary strain.

3. Manage stress and sleep well

• Stress makes pain feel worse, so relaxation techniques and breathing exercises can help.
• Poor sleep affects recovery, so aim for a consistent sleep routine.

4. Use simple pain relief if needed

• Heat or ice can help reduce discomfort and swelling.
• Over-the-counter pain relief (such as ibuprofen or paracetamol) may be useful, but should not be the only strategy.

5. Get support if pain persists

• If pain is not improving after a few weeks or is affecting daily life, seek professional advice.
• Physiotherapy, guided exercises or hands-on treatment can help recovery.

What happens after 90 days? Understanding chronic pain

If pain lasts longer than three months, it is no longer just about the original injury. The nervous system becomes more sensitive, meaning pain signals continue even after the tissues have healed. This is known as chronic or persistent pain.

Long-term pain can affect:

• Movement: You may avoid activity due to fear of making things worse.
• Mood and stress levels: Living with pain can lead to anxiety, frustration or low mood.
• Sleep and energy: Pain can disrupt sleep, making fatigue worse.

How to prevent pain from becoming chronic

• Stay active in a way that feels safe rather than avoiding movement completely.
• Challenge unhelpful beliefs about pain. Movement is not harmful if done gradually.
• Manage stress and sleep to help the nervous system settle.
• Seek professional guidance if pain is ongoing.

Final thoughts

Pain in the first 90 days is often temporary, but how you manage it early on matters. By staying active, reducing stress and avoiding unhelpful movement habits, you can recover well and lower the risk of pain becoming chronic.

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