Back Pain: Rest vs. Movement — Which Is Better?
When back pain flares up, one of the first instincts is to rest until it goes away. While taking a short break from aggravating activities can be helpful, movement is generally the better option for recovering from most episodes of low back pain.
Why movement helps
Staying active within your tolerance helps maintain strength, mobility, and confidence in your body's ability to move. Gentle activities like walking, changing positions regularly, and gradually returning to your usual exercises can help you recover and reduce the risk of prolonged disability.
You don't need to push through severe pain or immediately return to your normal training intensity. The goal is to find movements and activities you can tolerate, then gradually build from there.
Should you ever rest?
Absolutely. If your pain is particularly irritable, temporarily reducing your activity or modifying certain movements may be necessary. However, prolonged bed rest is generally discouraged, as it can contribute to deconditioning and delay recovery.
The bottom line: For most episodes of low back pain, keep moving rather than stopping everything. Adjust the intensity, find your current tolerance, and progressively return to the activities that matter to you.
If your back pain isn't improving, keeps coming back, or is limiting your daily activities, a physiotherapist can help you find the right approach.
Seek urgent medical assessment for back pain accompanied by new bladder or bowel dysfunction, saddle numbness, or significant or progressive leg weakness.
References
- Qaseem A, et al. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine. 2017;166(7):514–530. https://doi.org/10.7326/M16-2367
- National Institute for Health and Care Excellence (NICE). Low back pain and sciatica in over 16s: assessment and management (NG59). https://www.nice.org.uk/guidance/ng59