When to increase activity?

Hey everyone,
I have been making amazing progress in the last month or so (I'd say I'm 80% better), I can go on hikes, sit up in any chair for a long time, it's great!
Yesterday, I was at an activity where people were playing some casual volleyball and spikeball. I actually decided to join in even though I haven't done any sort of sport yet. It was a lot of fun, felt a little apprehensive about things but not too fearful. My back pain then came back pretty bad last night after coming home from the activity. So my question is, did I jump into that activity too quick? Should I try to just be indifferent towards the pain, and continue doing things like that? Or do I need to give my brain more time to unlearn the pain first before jumping into higher activity like that?
Using my right arm (it's my upper right back that has had the TMS pain) is what I am the most scared to do, just looking for some advice on how to start that kind of activity. I'm thrilled to be like 80% better, but I'm hoping to get to 100% obviously, maybe I'm just being impatient.
Thanks all! We can do this!

 

Just keep doing what you're doing. You're still recovering. No need to change anything since you haven't hit a wall (haven't made any progress for multiple months). I always kept doing more activity and it sucks to feel pain but I knew it's cause I was doing more. You could probably do whatever at this point and you're going to keep recovering.

 

And that's exactly what you used in volleyball.

Your mind knows you are afraid even if you consciously are working on the fear.
Add to that the fact you've probably been compensating your movement, and avoiding the things that increase fear.

AND... moving more and doing things out of the ordinary (harder workouts) can cause muscle pain. No big deal. This happens to me on and off, and it makes no sense.
Last week I did some climbing which I rarely if ever do, walking up and down steep hills...and I had 0 symptoms. Yet a week later, I had lots of symptoms half way through a concert but ONLY after I began being conscious I was bopping my head to music and this *might* cause pain (and then of course.....), yesterday I did some physical things that I don't normally do and have had increased pain. It's all association. My brain is just trying to keep me from doing movements it's deemed as unsafe. I'm teaching it they are perfectly safe by not freaking out or worrying.

Lightly and calmly ask yourself in these situations "which emotions am I feeling right now" (or states of mind) eg. does it make you fearful, have you been having some stress or being hard on yourself etc. Factor those things in as things in.

Treat your body as you would after any strenuous activity by giving yourself some grace and assuming this will pass quickly. Set yourself up for success.

Healing is not linear for most people, you will have trials which only serve to allow you to implement the TMS skills you are learning. These are skills you will want to employ for a life time.

The fact that you just went for it, and got out there to play volleyball means you are doing fantastic!

 

For me, after I do an activity (especially running) that is a big deal and scary for me I expect the pain and my brain makes the pain. I bet this was a similar experience for you. Your body is very strong and takes a lot to injure or hurt yourself. I am sure you did not do this by some casual volleyball playing. But I bet you were anxious about it and expecting that oh wow you did this thing you hadn't done in a long time, were you going to be okay? And I'm sure you were but the brain caught on to all of that.