I wanted to share a simple but powerful idea — something that could help you or someone you care about who’s dealing with persistent pain or a more serious injury.
One of the most effective strategies I use in clinic is increasing the level of commitment to the recovery process. It sounds obvious, but it’s often the missing piece.
Here’s a common scenario:
Someone with persistent back or neck pain is given exercises by their GP or physio and told to do them a few times a week. They manage 10-15 minutes a week — which is definitely better than doing nothing, but not nearly enough when you’re facing a significant issue.
Here’s a useful way to reframe it:
1% of your day = 14 minutes and 24 seconds.
That’s a solid starting point. Make that your minimum commitment on your recovery.
If your injury is affecting your quality of life more seriously, consider aiming for 5% (around 72 minutes) spread throughout your day. This might include rehabilitation exercises, walking, swimming or even working on the mental side of recovery.
Recovery isn’t just about doing something — it’s about doing the right things, at the right intensity, consistently. When those three elements align, progress usually follows.
Going forward, here are 3 key takeaways:
Check your current commitment — Are you doing enough each day to give your body the best chance of recovery?
Review your plan — Are you confident you’re doing the right exercises at the right intensity? If you’re not sure, we’re here to help.
Think daily, not weekly — Build recovery habits into your routine, even if it’s just 1% of your day to start.