Should I rest if I have back pain?

This is a very common question and one that I get asked frequently. The simple answer is: probably not as much as you think.

It is normal to want to avoid pain, and many people also want to make sure they aren't causing further damage. If you are experiencing an acute flare-up of back pain, then a short period of rest or activity modification may be helpful, but prolonged bed rest is almost never a good idea.

Why might too much rest not help?

When you lie or sit in one position for a long time, you may notice that your back feels stiffer and more uncomfortable when you start moving again. Regular, gentle movement can help reduce this feeling of stiffness and keep you moving comfortably.

Avoiding movement for long periods can also make it harder to return to your usual activities and can sometimes make you less confident about moving your back.

Importantly, experiencing some pain when you move doesn't necessarily mean that you are causing further damage.

What does "keep moving" actually mean?

I don't want you to push through significantly painful exercise. Instead, try changing position regularly throughout the day. If you've been sitting or lying down for a while, get up, move around and see how your back feels.

You can also gently move your back through a comfortable range of motion. This could include gently bending forwards, turning from side to side or reaching your hands down the sides of your legs. A minute or two of comfortable movement every so often during the day can be a good place to start.

If walking feels comfortable, a gentle walk is another simple way to keep moving without placing too much demand on your back.

Use your symptoms as a guide. A little discomfort with movement doesn't necessarily mean that you're causing harm, but you don't need to force yourself through significant pain. If a particular movement aggravates your symptoms, it's okay to modify or avoid it temporarily and gradually try it again as things improve.

How can Move Better Osteopathy help?

At Move Better Osteopathy in Witney, I'll assess your back and help you understand the factors that may be contributing to your pain.

I can give you personalised advice about how to modify your activities while you're sore, along with hands-on treatment where appropriate, and help you gradually return to the activities that are important to you.

If your back pain isn't improving or you're unsure about how much you should be doing, you can book an appointment below.