Movement vs Rest – What’s Best for Back Pain?
Should I rest or keep moving if my back is sore?
This is one of the most common questions we get in the clinic. For years people were told to “rest up” if their back hurt. But the truth is, moving (the right way) will help your back more than lying down ever will.
Why moving helps
When you move, your joints stay mobile, your muscles stay active, and blood flow improves. This helps calm your back down and keeps you confident to keep doing things.
If you lie around too much, you’ll likely get:
Stiffer
Weaker
Slower to recover
In short: too much rest makes back pain worse.
Is it safe to move with back pain?
Yes — for most people, gentle activity is safe, even if it’s a bit uncomfortable. Pain doesn’t always mean damage. Often your back is just more sensitive while it’s healing.
Good options include:
When rest is useful
That doesn’t mean push through everything. In the early stages of a flare-up, you might need to:
Break up your activities into shorter bursts
Ease off heavy lifting or intense sport for a bit
Change positions often so you’re not stuck in one posture
Think of it as active rest, keep your body moving, but don’t push into sharp or worsening pain.
Quick tips
Don’t sit too long. Get up and move often
Do little bits often rather than one big session
Use heat or short-term pain relief (if advised) to make movement easier
When to get checked
If your back pain is stopping you from doing normal things, isn’t improving after a few weeks, or you’re worried about what’s safe — that’s the time to check in with your physio.
Book a physio appointment
Summary:
Movement is your friend. A little bit of rest is fine, but don’t stay in bed, staying active is the best way to get your back moving and feeling better.