Living at a 6/10: The Routine That Keeps Me Functional with Chronic Pain

I don’t chase pain-free days anymore — I build around the ones I get.

After 25 years with psoriatic arthritis, I’ve stopped waiting for a breakthrough. I design my days around reality, not remission. This isn’t about hacks or miracle cures. It’s about mental and physical adaptability — every single day.

Because when pain is unpredictable, your routine can’t be rigid. It has to flex with you.

Mornings: Movement Before Mind

My alarm isn’t my enemy — stagnation is. Some mornings I feel like I’ve been hit by a truck. Others, I feel okay-ish. Either way, I don’t negotiate with pain. I just start.

If I wake up at a 4/10:

• Stretch slowly in bed (3–5 min)
• Gentle floor mobility: cat-cows, hip openers, hamstring reaches
• Light cycling (10–15 min) while listening to a podcast

If I’m at a 7/10 or higher:

• No bike. I breathe: 4 in, 6 out, for 5 rounds
• Seated stretches only
• Warm lemon water. Stillness is the medicine

No matter the number, I always do something. Because stillness by default leads to stiffness by noon.

Work Days: Strategic Energy, Not Constant Output

Remote work saved me — but it takes discipline. Pain makes you feel behind. That mindset alone will break you.

So I budget energy like cash and structure my days around focus windows and flexible anchors.

My Energy Map

Mental Anchors

• When I’m spiraling:
  “If this stays a 6, I’ll do X. If it climbs to 8, I’ll scale to Y.”
• When guilt creeps in:
  “I’m not lazy — I’m adjusting to reality faster than most people can comprehend.”

Evenings: Reset, Not Collapse

Evenings aren’t for crashing — they’re for preparing for tomorrow.

Universal Non-Negotiables

• Stretch (15 min) to release tension
• Heat therapy: bath or eucalyptus steam (especially after screen-heavy days)
• Digital wind-down: no screens post-9 PM

On Flare Days

• Legs up the wall + deep breathing
• Candlelight, no conversation — just presence
• Sometimes I cry. Sometimes I just listen to my breath.
  No demands. Just relief.

Weekly Systems That Keep Me Grounded

These aren’t fitness goals — they’re friction reducers.

• Cardio (3x/week): Stationary bike, 20–30 mins
• Strength (2x/week): Bands + bodyweight, low reps, good form
• Baths (4x/week): Epsom salts or steam — non-negotiable
• Massage (Monthly): Booked in advance
• Ibuprofen only at 9/10: Pain is data — I listen first

Adapt these to your life. No bike? Try walking. No bath? A heat pack and foam roller go a long way.

Mental Frameworks That Keep Me Showing Up

Pain isn’t just physical — it’s identity erosion, noise, and fear. I counter it with structure and self-talk.

• Reframe:
  “This isn’t happening to me — it’s happening within me.”
• Micro-wins:
  “I stretched today. That’s enough.”
• Mantras for flare days:
  “Slower is smarter.”
  “Protect the engine — not just the output.”

What Actually Helps (Gear That Changed My Life)

These aren’t “nice-to-haves.” They’re how I function — even at a 6/10.

• My Bed
  Hands down the best investment I’ve made. It contours my joints, reduces pressure, and lets me sleep. When you live with pain, sleep is survival.
• Stationary Bike
  It’s in my home. No travel, no shame, just motion. I ride even on the rough days.
• Orthotics
  Custom footbeds changed everything — knee pain, back pain, daily endurance. Game-changer.
• Standing Desk + Ergonomic Chair
  Movement is medicine. These tools let me shift positions without punishment.

Curious how I got here?
Read the full backstory of how I rebuilt my life with chronic pain and remote work

What 6/10 Taught Me

Most people wait for motivation. I move first. Some days I move well. Some days I crawl.

But I built a rhythm that bends with me — not against me.

If you’re living at a 6/10 and still trying to work, build, or simply endure — you’re not broken. You’re adapting.

This system isn’t perfect. But it holds.
Take what helps. Leave the rest.
But whatever you do, keep going.