You can start with activities that aren't so physical first, like sitting outside in nature, watching movies you like, reconnecting with loved ones, etc. Also be conscious of your thought process, as the fact you have pain only a day or two later is a clear sign of TMS (it doesn't make sense physiologically), and would be due to your belief that you have overdone it during activity. Sometimes just one sly thought that we barely notice can lead to a flare later, so we need to consciously redirect our thoughts. I offer a program through my website to help with this aspect.