Back Pain
Lower Back Pain: When to Rest and When to Move
Most lower back pain improves with the right movement, not bed rest. Here's how to tell which approach your back needs and when to seek help.
Lower back pain is one of the most common reasons people visit a physiotherapist, and one of the most misunderstood. The old advice to rest in bed until it passes has largely been overturned by evidence. For most people, the right kind of movement is what speeds recovery.
Why movement usually beats rest
When the back is painful, it’s natural to want to protect it by staying still. But muscles and joints respond to gradual loading. Extended rest can lead to stiffness, deconditioning, and a slower return to normal function.
This doesn’t mean pushing through severe pain. It means finding the level of activity your back tolerates and building from there.
Signs you should move (gently)
- Pain that’s uncomfortable but eases as you move around
- Stiffness that improves through the day
- No leg symptoms such as numbness or weakness
In these cases, short walks and gentle mobility work are often the right starting point.
Signs you should seek help promptly
Some symptoms warrant professional or urgent assessment rather than self-management:
- Pain that’s severe and not improving after one to two weeks
- Numbness, tingling, or weakness travelling down a leg
- Any loss of bladder or bowel control, or numbness around the groin (seek emergency care immediately)
How physiotherapy helps
A physiotherapist assesses how your back moves, identifies what’s driving the pain, and builds a graded plan to restore strength and confidence in movement. The goal isn’t just to settle the current episode, but to reduce the chance of it returning.
Most lower back pain has a good prognosis. The aim of treatment is to help you move well again as quickly and safely as possible.
Frequently asked questions
How long should lower back pain last before I see a physiotherapist?
If pain hasn't started improving within one to two weeks, or it's limiting daily activities, it's worth a professional assessment. Seek urgent care immediately if you have numbness around the groin, loss of bladder or bowel control, or leg weakness.
Is bed rest good for lower back pain?
Generally no. Prolonged bed rest tends to slow recovery for common lower back pain. Gentle, gradual movement is usually more effective, though the right amount depends on your specific condition.
Can I exercise with lower back pain?
In most cases, modified activity helps. Low-impact movement such as walking and specific guided exercises often supports recovery. A physiotherapist can tailor this to your situation.