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At-home ‘3 components of successful recovery’ action plan

Here is a simple, practical at-home action plan to complement the 3-component model of recovery. This can be printed, ticked off weekly, and used to actively support your own recovery.

Your 3-Part Recovery Action Plan

(Use all three – this is where real change happens)

1. TREATMENT & BODY AWARENESS

Goal: Help your body “learn” the changes being made in treatment

Even the best treatment won’t last unless your nervous system and movement habits catch up.

Daily Self-Help Actions

☐ Do your prescribed exercises every day (even 5–10 minutes matters)
☐ Pause 3–4 times a day to check:

  • How am I sitting/standing?

  • Where am I holding tension?

  • Am I breathing fully?

☐ Use gentle movement to “reset” your body:

  • Neck rolls

  • Shoulder shrugs

  • Hip circles

  • Deep slow breathing

Weekly Focus

☐ Keep treatment appointments as recommended
☐ Write down what your body feels like before vs after treatment
☐ Note any patterns: “My pain is worse after sitting / scrolling / driving etc.”

2. ENVIRONMENT MODIFICATION

Goal: Remove the things that keep re-triggering your pain

Your environment can either heal you… or constantly undo your progress.

Work / Daytime Setup

☐ Create 3 movement stations:

  • Sitting desk

  • Standing desk (even a bench, window ledge, ironing board)

  • Movement area (space to sway, pace, stretch)

☐ Set a 30–45 min movement reminder
☐ Check:

  • Screen at eye height

  • Feet flat on floor

  • Shoulders relaxed

  • Phone at eye level (not lap level)

Home & Relaxation

☐ Replace deep sofa “slumping” with:

  • Floor sitting on cushions

  • Side sitting

  • Cross-leg sitting
    ☐ Change position every 10–15 minutes
    ☐ Check pillow & mattress comfort/support

3. EXERCISE & MOVEMENT PLAN

Goal: Build strength, circulation and resilience

Movement is medicine.

Your Weekly Movement Minimum

Resistance

Bands, weights, bodyweight

3× per week

Light Cardio

Walking, dancing, cycling, gardening

Daily 20–30 mins

Hard Cardio

Short bursts – brisk walking, bike sprints, skipping, hills

1–2× per week (10–15 mins)

☐ Choose things you enjoy
☐ Start where you are – consistency beats intensity
☐ Celebrate movement, not perfection

Weekly Self-Check (5 minutes)

☐ Am I doing all 3 parts – not just one?
☐ What is improving?
☐ What still triggers my pain?
☐ What small change can I make next week?

Remember

Treatment creates change
Environment protects change
Exercise cements change

Miss one, and recovery slows or stalls.
Use all three, and your body finally gets the conditions it needs to heal.

 

By Emma Wightman

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