12/23/2025
After a decade of treating chronic pain, I’ve learned that the biggest shifts don’t come from dramatic interventions. They come from the tiny habits most people overlook.
The way you breathe. The way you sit. The way you move—or don’t move—throughout the day. These small patterns compound over time, either building resilience or creating dysfunction.
Here’s the habit I never skip: intentional movement breaks. Not stretching. Not exercise. Just 2-3 minutes every hour of shifting positions, rolling my shoulders, taking a few deep diaphragmatic breaths, and letting my joints move through their full range.
It sounds simple, but it’s the difference between ending the day stiff and restricted versus feeling mobile and loose. Your body wasn’t designed to stay still. When you give it permission to move—even in small ways—it stops compensating, stops bracing, and stops breaking down.
Most people wait until pain forces them to move. But by then, you’re playing catch-up. The smartest thing you can do?
Build the habit before the pain shows up.
👇 DM “MOVE” and let’s assess what your body actually needs.
