Should I Rest or Move When I Have Back Pain?

Most people will experience back pain at some stage in their life, and it’s common to experience it more than once. Back pain can range from mild to excruciating pain and can be constant or intermittent. It’s important to find out exactly what is going on and how to fix your back pain, but it’s also important to know whether to rest or keep moving when your back is sore. It can often feel confusing to figure out which is better and what is right for you. In this article, we will explore when movement might help and when rest might be necessary.

Back pain can be caused by a number of things, including posture, injury, strain, a sedentary lifestyle, or from other underlying health conditions. So when your back hurts, should you rest or move?

Rest vs. Movement: What’s the Right Choice?

For the most part, as chiropractors we generally encourage our patients to keep moving, and here’s why:

• Improved Circulation: By continuing to move when you have a sore back, you are helping to improve the circulation of blood to your muscles and joints. This can aid in healing, as nutrients are delivered to these areas and waste products are removed.
• Reduced Stiffness: Keeping active can also help to reduce stiffness and relieve muscle tension. By staying still, there is an increased risk of joints becoming stiff.
• Disc Health: To keep your discs healthy (the soft cushion between the vertebrae in your spine), it is important to keep moving so the discs can stay hydrated and nourished.
• Postural Benefits: Continuing to move can help to improve posture and body awareness, as well as reducing the risk of a fear of movement. Sometimes people with long-standing back pain become afraid that moving around might make their condition worse.
• Mood Boost: Movement helps to improve your mood. When you have back pain, you might find yourself more irritable, frustrated, or feeling down. Keeping your body moving helps to stimulate endorphins, leading to an improved mood and a reduced perception of pain.
• Muscle Strength: Finally, keeping your body moving helps to maintain muscle strength, balance, and spinal stability. Too much time resting can weaken muscles and increase the length of time you have pain.

What Exactly Does “Continuing to Move” Mean?

When done in a safe and controlled way, the following activities may help with most types of back pain:

• Gentle walks
• Regular breaks from sitting
• Gentle stretches
• Yoga or pilates
• Gentle swimming or water aerobic exercises

When Should You Rest?

Of course, there are times where continuing to exercise or keep moving may not be optimal. At times of acute flare-ups for some conditions, rest is called for. Rest should generally be controlled and limited. Resting doesn’t mean sleeping and lounging around on the couch all day. If you are going to lie down, resting on your side with a pillow between your legs is best.

These are general guidelines, and every person’s back pain is different. We recommend that you seek help from a trusted professional to find out exactly what the cause of your back pain is so you know whether you should be resting or moving. Chiropractic care may provide one way to help you find the root cause of your back pain and offer treatment tailored to your specific needs.

Knowing whether to rest or move can be challenging. However, knowing that gentle movement keeps the spine and surrounding structures more mobile and less achy may help you figure it out. Contact us at Total Health Chiropractic or visit your local trusted health professional for more information on how to keep your body well and moving.