The first step in a strategy to recover from chronic pain is to understand, even to visualize, that central sensitization is a component of chronic pain. Pain is not a reliable indicator of injury. You may experience severe pain in a very specific spot and have little to no injury.
The second part of the strategy is to meticulously avoid reinforcement of the central sensitization. That means to avoid activities or situations that rekindle the central sensitization. Time without pain is one of the important factors which allows the embers of central sensitization to die out.
Be as active as you can tolerate. Laying in bed for long periods of time results in deconditioning of activity tolerance and strength. But don’t just push through the pain. If you inflame your chronic pain it sets you back months in your recovery.