A digital resource
5 Things You Can Do at Home for Chronic Pain
Five gentle things I show people in person, written down plainly — for the days when getting to anyone else is not possible.
These are five of the things I find myself showing people most often — the ones I end up demonstrating with my hands, on a table, in the middle of a conversation. I wrote them down because not everyone can get to me, and because pain rarely waits for an appointment.
I am not going to ask you to do all five. I would rather you read one, try it once, and see whether your body has anything to say about it. Some of these take under two minutes. One of them is simply breathing, and one of them is about the chair you have been sitting in.
Nothing here is a cure, and I am not going to pretend otherwise. But there are small, kind things that often take a little edge off a day, and they should not be a secret.
What is inside
A short note before you begin
Where to start when you are already sore, and permission to try only one thing.
Releasing tight feet with a ball
A slow, small amount of pressure under the foot — and why the rest of you often eases with it.
A shoulder hang for rounded shoulders
A supported opening for shoulders that have spent years curling forward.
A resting position for low back pain
Somewhere to put your body down when standing and sitting both hurt.
Belly breathing
The quietest one, and often the one that changes the most.
The seat hole that undoes your good work
Why a worn-out chair or car seat can quietly undo everything else, and what to do about it.
This is a digital download. Nothing is posted to you: the guide is a printable PDF. Once downloaded, it is yours to keep, and you can download it again from your account while this resource and the account system remain available.
This may be for you if
- your pain has been with you long enough that you have stopped expecting a quick answer
- you would like something you can try today, at home, without equipment you do not own
- you have been told to stretch, and it has never been explained to you gently
- standing hurts and sitting hurts and you want somewhere to put your body down
- you would like to understand why the chair matters
What it will not do
- diagnose anything or tell you what is wrong
- replace your physician, physical therapist, or other clinician
- promise to remove your pain
- hand you a routine you are expected to keep up
- ask you to push through what hurts
Your next step
Download the guide and read the short note at the front first. Then choose one of the five — whichever sounds most possible today — and leave the rest for another day.
Because this is a digital product delivered immediately, purchases are nonrefundable. If you are charged twice or cannot access the files, please contact us so we can make it right.
Your purchase includes the downloadable files for your personal use. Once downloaded, they are yours to keep. You may also return to your Peacefully Stronger account to download them again while this resource and the account system remain available. Please save a copy somewhere safe. Future updates, redesigned editions, or replacement products are not automatically included unless specifically stated.
Questions people ask
- How long is it?
- Eight pages. It is meant to be read in one sitting, on a day when reading anything longer would be too much.
- Do I need any equipment?
- Only a small firm ball for the foot release, and something sturdy at about waist height for the shoulder hang. The other three need nothing at all.
- Is this medical advice or physical therapy?
- No. It is general education and self-care. It does not diagnose, treat, or replace care from your own clinician, and you should use only what you have been cleared for.
- What if something hurts more?
- Stop. Nothing in the guide is meant to be pushed through, and the guide says so plainly in more than one place.
- Can I share the file?
- No. The purchase is for the original buyer’s personal use.
- Physical product?
- No. A printable digital PDF.
- How long can I download it?
- Your purchase includes the downloadable files for your personal use. Once downloaded, they are yours to keep. You may also return to your Peacefully Stronger account to download them again while this resource and the account system remain available — there is no limit on how many times. Please save a copy somewhere safe. Future updates, redesigned editions, or replacement products are not automatically included unless specifically stated.
- Can I have a refund?
- Because the files open to you the moment you pay, digital purchases are final and nonrefundable, except where the law where you live says otherwise. That is not meant to sound closed. If you were charged twice, or the files won’t open for you, please write to us through Reach Out and we will put it right.
Joining gives you personal access to read and use the materials yourself — it doesn’t transfer ownership of the writing, and it isn’t something to share, resell, or republish.
Copyright © Peacefully Stronger LLC. All rights reserved. Purchased files are licensed to the original buyer for personal use only. They may be printed for personal use but may not be copied, forwarded, shared, resold, redistributed, uploaded, or used to create derivative products.
This guide offers general education and self-care ideas. It is not medical advice, a diagnosis, physical therapy, or treatment, and it does not replace care from your physician, physical therapist, or other qualified clinician. Use only what your own clinician has cleared for you, and follow any restrictions you have been given. Stop if something increases your pain or feels wrong. Seek prompt medical help for new, sudden, or severe symptoms — including numbness or weakness in a limb, loss of bladder or bowel control, unexplained weight loss, fever with back pain, pain after a fall or accident, chest pain, severe trouble breathing, fainting, or signs of stroke.