Pain that lasts longer than three months rarely responds to rest alone. This section covers the self-management side of persistent neck, shoulder, lower back, and joint pain: graded activity, load tolerance, breathing and relaxation, and how to tell the difference between soreness that is a normal part of training and pain that means you should back off. The content here is educational and does not replace a clinical assessment — if you have red-flag symptoms, see a clinician first.