Should I rest or move with back pain?
For most back pain, gentle movement helps more than long periods of rest. A short rest can be fine when the pain is sharp, but staying in bed for days can leave you stiffer and weaker. A physiotherapist can help you find the right amount of activity.
Why movement helps
Moving brings blood flow to tight muscles, keeps joints from stiffening and shows your body that it is safe to use your back. It also helps you keep your normal routine, which matters for mood and sleep.
A simple middle path
- Rest for short periods, such as 20 to 30 minutes, not for hours
- Walk a little more each day
- Change positions often
- Avoid heavy lifting and twisting at first
- Try gentle stretches that feel comfortable
What is too much
If a movement makes your pain sharply worse or sends it down your leg, ease off and try something gentler. Mild discomfort that settles quickly is usually acceptable. If you are unsure, a physiotherapist can show you what is safe.
Seek urgent medical care if back pain comes with numbness in the groin or inner thighs, loss of bladder or bowel control, sudden severe leg weakness, fever, or follows a fall or car crash.
Our physiotherapists can design a plan that keeps you active while your back settles.
Related: should I use heat or ice for an injury?, can I keep training while I am injured? and how soon after an injury should I see a physiotherapist?
Not sure how much to do? Ask a physio.
Questions? Call 613-742-1230 or email info@pstottawa.ca. Find us at 5-5303 Canotek Rd, Ottawa.