When back pain strikes, many people wonder if they should rest or stay active. While taking it easy might seem like the safest option, complete rest is rarely the best long-term solution. In most cases, gentle movement and targeted exercises are more effective than extended bed rest.

Let’s explore when to rest, when to move, & how to manage back pain safely…

When Rest Is Helpful

Rest may be necessary on the first day or two if your back pain is severe or caused by a sudden injury. Short-term rest gives your body a chance to reduce inflammation and avoid further strain. But, the rest should be…

• Brief (usually no more than 1 – 2 days)
• Comfortable (using pillows or supports to keep the spine aligned)
• Combined with gentle movements like walking or stretching as soon as tolerated
• Extended bed rest can weaken muscles, reduce flexibility, and even worsen back pain over time.

Why Gentle Exercise Is Better

Staying active helps speed up recovery, strengthen supporting muscles, and improve circulation. Safe and light physical activity can…

• Keep joints flexible
• Strengthen core and back muscles
• Improve posture
• Reduce stiffness and inflammation
• Prevent long-term disability

Examples of safe exercises for back pain include…

• Walking
• Gentle stretching
• Pelvic tilts
• Bridges and basic core strengthening
• Water exercises (low impact and joint-friendly)

Always start slowly and avoid any movements that cause sharp or radiating pain.

When to Avoid Exercise

There are times when exercising might make things worse, especially if…

• You have severe or worsening pain
• There is numbness or tingling in your legs
• You feel weakness or loss of control in your legs or bladder
• The pain is caused by spinal instability or disc problems

In these cases, consult a doctor or physical therapist before starting or continuing physical activity.