Rest or exercise after back pain: what should you prioritize?

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Should you rest or exercise after back pain? If you suffer from a herniated disc, An sciatica, osteoarthritis or any other form of back pain, this question is crucial to effectively relieve your symptoms.

My name is Anas, a physiotherapist specializing in back pain, and for 13 years I have helped hundreds of thousands of people through my office consultations and my Lombafit community. In this article, I will explain in which situations it is better to rest and when it is instead necessary to stay active.

Two typical profiles: calm and hyperactive

Before answering this question, let's first look at two groups of individuals that I often encounter: quiet and hyperactive. Identify which one you belong to, because your profile will influence your approach.

The quiet ones

These are people who prefer to rest and avoid exercise. When they have back pain, they adopt a "rest until healed" attitude. However, this behavior can have consequences:

  • Unpacking : Muscles become weak and joints become stiff.
  • Persistent pain : By resting too much, we do not treat the cause of the problem. Once activities are resumed, the pain returns, leading to a vicious cycle.

The hyperactive

Conversely, hyperactive people are constantly moving and do not listen to their body. Even when they have back pain, they avoid resting and resume their activities too early. This can lead to:

  • Body overload : Inflammation increases, causing more pain.
  • Vicious circle : Incomplete recovery leads to recurring injuries.

Finding a balance between rest and physical activity

Neither excessive rest nor excessive physical activity is beneficial. The ideal is to find a balance between the two. Imagine a spectrum:

  • To the left : Rest.
  • To the right : Physical activity.

Where you fall on this spectrum depends on your condition and personality. Here are some situations where one approach or the other is recommended.

When to prioritize rest

  1. Hyperactivity : If you are always on the move, it may be a good idea to slow down.
  2. Recent trauma : After a fall or accident, rest to allow for initial healing.
  3. Blockage or inflammation : In case of lumbago or muscle spasms, temporary rest is advised.
  4. Pain worsened by movement : If every movement intensifies the pain, rest.
  5. Severe neurological symptoms : Constant or unbearable numbness may require initial rest to avoid worsening nerve damage.

When to prioritize exercise

  1. Sedentary lifestyle : If you are a “lazy” person, your body needs stimulation.
  2. Rest failure : If several days of rest have not relieved your pain, try some specific exercises.
  3. Chronic pain : Exercise stimulates muscles, desensitizes the brain and lowers the pain threshold.
  4. Muscle stiffness : Exercises activate circulation, lubricate joints and reduce tension.
  5. Prevention : Regular exercise protects against recurrence of back pain.

How do you know if an exercise is suitable?

If you choose to exercise, make sure it is well tolerated. Here are some tips:

  • Rate your feelings the next day : Increased pain indicates that the exercise was poorly adapted.
  • Progress gradually : Increase intensity only if exercises are well tolerated.
  • Listen to your body : Replace any exercise that makes your symptoms worse.

Conclusion

Rest or exercise? The answer depends on your condition and personal situation. Find a balance and take a personalized approach.

To guide you, I suggest a 21 Day Back Pain Program here (free version available). This progressive program includes exercises tailored to protect your spine and relieve your pain.

References

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