Exercise vs. Rest: What Science Says About Managing Back Pain

Historically, rest was recommended for back pain, but modern research suggests that staying active leads to better recovery outcomes. Prolonged rest can result in muscle deconditioning and stiffness, while appropriate exercise enhances mobility and reduces pain. In the case of acute injuries, no more than 24 hours of rest should be recommended. Ideally, no rest at all!

The goal is to move within your tolerance, and as your tissue tolerance increases so will the amount you can move without pain.

Exercise therapies such as core stabilisation, mobility work, and strength training have been shown to improve pain and function. Gradual, controlled movement is essential to avoid flare-ups.

Research supports the idea that movement promotes healing by increasing blood flow to injured tissues and encouraging the release of endorphins, the body's natural painkillers. However, it's important to find the right balance and avoid overdoing it and causing a flare-up.

Following an exercise plan that includes a mix of strength training, mobility exercises, and low-impact cardio can be an effective approach to managing chronic back pain.

Key Takeaways:

• Rest can delay recovery by causing stiffness and weakness.

• Exercise should be progressive

• Professional guidance can help tailor exercise programs.