Let’s talk about Mark. Mark’s a busy guy. He works long hours, takes care of his family, and somehow manages to look like he’s got it all together. But the truth? He’s worn out. Every day, he’s dealing with constant back pain, serious exhaustion, and that burned-out feeling that makes him wonder if life would be easier as a beach lifeguard.
If you’re feeling like Mark, you’re definitely not alone. Chronic pain and burnout don’t just show up overnight. They creep up slowly, sometimes making you feel like a little extra caffeine or a weekend of rest will fix everything. But before you know it, they’re part of your daily life, and getting rid of them feels impossible.
But here’s the good news: there are ways to feel better. Simple lifestyle changes can make a real difference in reducing pain and bringing back your energy. Let’s dive into a few tips that helped Mark get his life back on track.
Step 1: Eat Foods That Boost Energy (and Don’t Taste Like Cardboard)
One day, Mark decided he’d try to eat healthier. He bought a bunch of celery and broccoli, forgot about them in the fridge, and ended up ordering takeout anyway. Sound familiar? Don’t worry—eating well doesn’t mean living off salads and carrot sticks.
For real energy that lasts, try adding whole grains (like oats or whole-grain bread), leafy greens (like spinach), nuts, seeds, and lean proteins to your meals. Foods like these don’t just boost your energy—they also help reduce pain over time. Mark found this out after he started adding a handful of spinach to his morning smoothie. Now, he swears by it, even though his kids still say it tastes like “yard clippings.”
Step 2: Move a Little, Feel a Lot Better
When Mark first thought about exercising, he pictured intense workouts and painful gym sessions. But it turns out, it doesn’t take much. Even 20-30 minutes of gentle movement—like walking, stretching, or even dancing around the house—can make a huge difference.
Mark started taking quick walks during his lunch break. At first, he felt a little silly power-walking around the office park. But soon enough, he was feeling less pain, more energized, and even got a few coworkers to join him. Now, he’s the “walking champion” of his office, and it’s become a favorite part of his day.
Step 3: Get the Rest You Deserve
Mark’s relationship with sleep wasn’t great. Every night, he’d end up scrolling through his phone for “just a few minutes” and getting sucked into cute animal videos. But the truth is, without enough sleep, your body can’t fully recover, which makes pain worse and leaves you drained.
Mark decided to try something new: a simple bedtime routine. He put his phone away an hour before bed, dimmed the lights, and read a little before sleep. Pretty soon, he was getting deeper, better sleep. His wife even noticed the difference and started her own “no phone zone” at bedtime. Better sleep helped both of them feel more energized and less achy.
Step 4: Laugh a Little, Stress a Lot Less
Let’s face it—life is stressful, and stress only makes pain and burnout worse. Mark realized that if he wanted to feel better, he’d have to find a way to relax and have a little fun.
So, he started doing things that made him laugh. He joined a comedy night at a local cafe and even picked up some lighthearted shows on TV. Laughter, he found, was like medicine—it relaxed his body and mind and made him forget his stress, even if just for a bit. You don’t have to do comedy shows—anything that helps you smile can make a huge difference.
Small Steps, Big Changes
After a few weeks of making these changes, Mark felt a huge difference. His pain wasn’t totally gone, but it was so much better. He wasn’t bouncing off the walls with energy, but he didn’t need to drag himself through the day, either. With small steps, he got his life back on track.
And if you’re struggling with pain and burnout and want to start feeling better, reach out to me. I’m here to help you find simple, realistic steps for a healthier, happier life. Send me a message if you have questions or if you’re ready to take that first step toward real relief and renewed energy!
Mike Thomas is a registered pharmacist and a Mayo Clinic-trained, board-certified health coach. He specializes in helping busy professionals overcome low energy, high stress, and chronic pain to reclaim their health and vitality.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.