We know it sounds a little backwards—but it’s true. While rest may feel like the natural thing to do when your back hurts, too much rest can actually lead to increased pain. The reason? Prolonged inactivity can cause your muscles to become stiff and weak, especially those that support your spine. This stiffness can exacerbate existing pain and slow down recovery (Mayo Clinic, 2023).
Of course, rest has its place—especially immediately following an injury—but the amount you actually need might be far less than you think.
Believe It or Not…
Movement Is Often the Best Medicine
Research consistently shows that gentle, targeted exercise is one of the most effective ways to reduce back pain. A study published in JAMA Internal Medicine found that exercise, particularly when combined with education, significantly reduced the risk of future episodes of low back pain and decreased pain intensity in current sufferers (Shiri et al., 2016).
Movement increases circulation, reduces stiffness, and strengthens the muscles that support your spine—all of which contribute to pain relief. And beyond physical benefits, exercise can help reduce stress and improve mood, both of which play a role in how we perceive pain.
So When Should You Rest Your Aching Back?
There are absolutely times when rest is appropriate. For example:
- If you’ve experienced a recent injury and haven’t yet seen a healthcare professional, it’s smart to avoid aggravating movements until you’ve been assessed.
- If your back pain is severe or sudden, rest for a short period while you wait to see a physiotherapist or doctor.
- If your pain is linked to a traumatic event (like a fall or car accident), always consult a healthcare provider before beginning any kind of movement program.
Once you’ve been evaluated, your physiotherapist will guide you through specific, safe movements designed to promote healing and reduce pain. Every back is different, which is why a personalized plan is so important.
Not Sure Where to Start?
If you’re dealing with back pain, don’t wait it out and hope it goes away. And don’t stay stuck in bed for days—movement might be the very thing you need to start feeling better.
If you’re near Winnipeg, the experienced team at Elite Sports Injury Physiotherapy Clinics is here to help. We’ll work with you to create a plan that gets you moving again—safely, confidently, and with less pain.