Balancing rest and activity: a strategy for managing back pain

Written by: Liz Wullems-Griffioen, CMO Healactively

Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)

The balance between rest and activity is a topic of much discussion and debate in the world of back pain management. For many, the instinctive response to back pain is to minimize movement, hoping that rest will offer relief and promote healing. However, recent research and expert opinions suggest that an integrated approach, combining rest and activities, can be more effective in managing back pain and facilitating recovery.

Understanding Back Pain

Back pain, a common ailment affecting a significant portion of the population, can arise from various causes. The nature and severity of back pain varies widely, making personalized approaches to management crucial.

The Role of Rest

Traditionally, rest was seen as a primary treatment for back pain, the logic being that by limiting movement, we would reduce stress on the back, allowing for healing and recovery. While rest is indeed crucial, especially in the acute phase of back pain (the first 24-48 hours), excessive immobility can in fact potentially lead to a decrease in muscle strength and flexibility, worsening the situation in the long term! While short-term rest is beneficial, prolonged inactivity may in fact slow down or impede recovery. Rest should be seen as more gentle activity combined with relaxed sitting and laying down.

The Importance of Activity

Conversely, incorporating activity into one's routine has been shown to offer numerous benefits for back pain sufferers. Exercise strengthens the muscles that support the back, increases flexibility, and can reduce the intensity and duration of pain episodes.

A balanced exercise regimen that includes strength training, core exercises, and flexibility routines can significantly contribute to back health. Guidelines suggest that patients with chronic low back pain should choose exercises that are most conducive to their preferences, fitness levels, and abilities, thereby ensuring sustainability and effectiveness.

Tailoring Activity to Individual Needs

The key to integrating activity into back pain management lies in personalization. Activities should be selected based on the individual's specific condition, preferences, and lifestyle. For some, walking or swimming may offer the perfect blend of low-impact exercise and enjoyment. For others, targeted physical therapy exercises or Pilates might provide the necessary strength and flexibility improvements without exacerbating pain.

Mindfulness and Movement

Incorporating mindfulness practices, such as yoga or tai chi, can also be beneficial. These practices not only improve physical strength and flexibility but also incorporate elements of mental relaxation and stress management, which are crucial for overall wellness and pain management.

Finding the Balance

So, how does one find the right balance between rest and activity? It begins with listening to your body. Initial rest to alleviate acute pain is essential, but it should transition into gentle, gradual activity as soon as possible. The goal is to keep moving within your comfort zone, progressively increasing your activity level as your back heals.

For those wanting a personalized approach to back wellness, Healactively offers a self-assessment tool designed to create a customized back wellness program tailored to your unique needs and conditions. Discover your path to back wellness and pain management by visiting Healactively’s Self Assessment (see button below).