0-3 is our safe zone, keep going, you are fine.
4-5 is ok, but think about how you may want to change what you are doing to bring yourself back into the 0-3 section, i.e. changing the time, intensity, modifying the activity.
6-10 stop, rest, ice or heat, go back to the activity at a later time but at a much lower intensity.
We want to monitor these symptoms during, after and 24 hours after and use them to guide our progress.
See our return to running guide for runners.
If it is work you are returning to, the best place to start is to not go off at all. See if your job is modifiable or talk to your boss or occupational health about how the role can be changed so that you can continue going in. The reason being, there is good evidence to show that people recover much quicker from pain and injury when they continue their normal activities.
If this is not possible and you do have time off, then on your return speak to your boss or occupational health about a graded return to work, this can involve a slightly different role for an interim period, different hours, or equipment that may help.