Why Resting May Worsen Your Low Back Pain and What to Do Instead

Low back pain affects millions of people worldwide and is a leading cause of missed work and reduced physical activity. When pain flares up, the natural reaction is often to rest and avoid movement. While resting for a short time can ease severe pain, relying on rest alone usually does not solve the problem. In fact, too much rest can make low back pain worse over time. Understanding why rest is not enough and what steps to take instead can help you recover faster and prevent future episodes.

Why Rest Alone Does Not Fix Most Low Back Pain

The spine is built to move. Movement keeps the joints flexible, muscles strong, and nerves healthy. When you rest for too long, several problems can develop:

• Reduced joint mobility: Joints can become stiff and less flexible without regular movement.

• Muscle stiffness and weakening: Muscles supporting the spine lose strength and endurance.

• Increased nerve sensitivity: Lack of movement can make nerves more sensitive, increasing pain perception.

• Slower return to daily activities: Prolonged rest delays getting back to normal life and exercise.

  
  

Because of these effects, resting for extended periods often leads to a cycle where pain improves temporarily but returns once activity resumes. This cycle can make low back pain chronic and harder to treat.

What Helps During Acute Low Back Pain

Acute low back pain usually starts suddenly and may result from muscle strain, joint irritation, or stiffness. The main goals early on are to reduce pain and restore movement safely.

Here are some effective approaches during the acute phase:

• Spinal manipulation or mobilization: Techniques performed by trained therapists can improve joint movement and reduce stiffness.

• Soft tissue mobilization: Massage or manual therapy helps relax tight muscles and reduce guarding.

• Neural mobilization: Gentle nerve gliding exercises can ease nerve sensitivity if nerves contribute to symptoms.

• Staying active within limits: Avoiding painful positions but continuing gentle movement helps maintain function.

  
  

These treatments aim to help you move more comfortably, return to daily activities sooner, and reduce the chance of pain becoming persistent. Seeing a Registered Massage Therapist (RMT), Physiotherapist, Chiropractor and Acupuncturist may be your best professional option when seeking help during this time.

Why Exercise Becomes Essential for Chronic Low Back Pain

When low back pain lasts longer than a few weeks or keeps coming back, the approach needs to change. Research shows that active rehabilitation, especially exercise, plays a key role in managing chronic low back pain.

Exercise helps by:

• Strengthening muscles: Strong core and back muscles support the spine better.

• Improving flexibility: Stretching reduces stiffness and improves range of motion.

• Enhancing blood flow: Movement increases circulation, which supports healing.

• Reducing nerve sensitivity: Regular activity helps calm the nervous system.

• Boosting mood and confidence: Exercise releases endorphins and helps reduce fear of movement.

  
  

A typical exercise program for chronic low back pain includes:

• Core stabilization exercises: Focus on deep abdominal and back muscles.

• Stretching routines: Target hips, hamstrings, and lower back.

• Low-impact aerobic activities: Walking, swimming, or cycling to improve endurance.

• Functional training: Movements that mimic daily activities to improve real-life function.

  
  

Working with a kinesiologist, chiropractor or physiotherapist ensures exercises are done safely and progressively.

Practical Tips to Manage Low Back Pain Without Over-Resting

Here are some actionable steps to avoid the pitfalls of too much rest and support recovery:

• Limit bed rest to 1-2 days if pain is severe, then gradually increase activity.

• Avoid sitting for long periods; stand up and move every 30 minutes.

• Use heat or cold therapy to ease pain before gentle movement.

• Practice gentle stretches and mobility exercises daily.

• Listen to your body: Move within pain limits but avoid complete inactivity.

• Maintain good posture during sitting, standing, and lifting.

• Seek professional advice if pain persists beyond a few weeks or worsens.

  
  

When to See a Healthcare Professional

If your low back pain does not improve with self-care, or if you experience symptoms like numbness, weakness, or bladder problems, seek medical attention promptly. A healthcare provider can assess your condition, rule out serious causes, and design a personalized treatment plan.