Back Pain Myth #3: Why Avoiding Exercise Isn’t the Answer
Back Pain Myth 3 - You should avoid exercise if your back hurts
Think Exercise Makes Back Pain Worse? Think Again. Avoiding movement when your back hurts might be doing more harm than good. Learn why gentle exercise is often the best path to recovery.
Why You Shouldn’t Skip Exercise When Your Back Hurts
When your back is aching, staying still might feel like the safest choice. But here’s the kicker: avoiding all movement can actually make your pain worse.
Rest has its place in recovery. When you make time to rest immediately after an injury, it allows your body’s natural healing responses to begin without aggravating the injury or making it worse. However, resting for too long can have a negative impact on your recovery if you aren’t also incorporating other treatment techniques to help you regain your strength and movement. So, with rest, too much can weaken muscles, stiffen joints, and prolong healing.
We often see patients who have been told to “just rest” when their back hurts, only to find that inactivity keeps them stuck in a cycle of discomfort. Let’s break down this myth and get you moving toward relief.
Why Movement Matters for Your Back
Back pain often stems from weak or stiff muscles and the solution is rarely found in inactivity. Gentle exercise increases blood flow, supports healing, and conditions the muscles that protect your spine. In addition, for most people resting means sitting and it is well known that this increases back loads substantially. Something we want to avoid when we are trying to get our back out of pain. Getting moving means getting out of the chair.
3 Steps to Move Safely with Back Pain:
1️⃣ Start Small with Gentle Movement
Activities like walking, swimming or light stretching are great ways to ease stiffness without overloading your back. Pay attention to what is reasonable in terms of time, load and intensity in a rehabilitation setting. For example, when recovering from injury it's not a smart idea to walk for an hour in one effort. Take a 20 minute walk in the morning. If it feels good then maybe have another one in the evening. Don’t get fatigued or breathless. This walk is a rehabilitation walk, not a cardio session. Wait until the next day and see how you feel. If sore then back the load off. If you feel good then repeat it. Common sense.
2️⃣ Focus on Core Stability
Strengthening your core muscles provides better support for your spine, reducing pain and preventing future injuries. It's hard to explain how important a strong core is. The spinal control and support from a strong core is crucial. The exercises need not be hard. They must however be consistent and regular. Try these core exercises as an example.
3️⃣ Work with a Professional
As chiropractors we can guide you in choosing exercises tailored to your specific condition and ensuring proper form. Everyone has a different health and injury story. It is our experience and understanding that makes all the difference in designing your exit out of pain and to be able to trust your back again.
At Northcote Chiropractic Centre and Essendon Health & Sports Centre, We Help You Move Confidently
Imagine being able to bend, lift, and play with your kids without fear of back pain. You don’t have to let discomfort hold you back. Book a consultation with us today, and let’s create a plan to help you move freely and painlessly again.
