Back pain and how movement can help

If you've ever struggled with back pain and been unsure on how to ease it (rest, or movement?) – you're definitely not alone.

Back pain is really common. Up to 80% of people will experience it at some point in their lives, says Ash James, Director of Practice at the Chartered Society of Physiotherapy. But it can be confusing because it's rarely down to just one thing.

"Pain is complex and influenced by a mix of physical, psychological, and social factors," says Ash.

Common reasons for back pain include muscle or joint strain, staying in one position too long, reduced physical activity, life stresses, or even age-related changes in our spines and joints.

"And here's the key point," says Ash, "pain doesn't always equal damage. So, we need to look at the bigger picture, and not just the back itself." And that's where movement comes in.

Movement and back pain

The biggest myth about back pain that Ash would like to debunk? "If you have back pain, you should rest and avoid activity," says Ash.

"This is probably the most common – and most unhelpful – myth out there. While rest might be needed in very short bursts, prolonged rest is rarely the answer," he says. "Movement is one of the most effective tools we have.

"Pain doesn't mean you're broken or fragile. Most back pain is not a sign of serious damage, and your back is adaptable, strong, and designed for movement."

Movement plays a big role in managing back pain, says Ash. It helps by improving strength and flexibility in the body, reducing pain sensitivity, and supporting the everyday function of movement you do.

Walking, swimming, yoga, Pilates, and strength training are all great options to help manage back pain, he says. But the best exercise is the one you actually enjoy and can stick with consistently. "If it gets you moving and fits your lifestyle, it's working," he says.

How to build confidence with movement and back pain

It's totally understandable to worry that exercise could make your back pain worse. "But staying still often leads to more discomfort in the long run," says Ash. "The body likes to move, and movement helps the back become more resilient."

Try the following:

• Start with gentle activity that feels manageable, then increase gradually
• Focus on what you can do, small wins matter!
• Know that discomfort doesn't always mean harm
• Remind yourself: movement is safe and beneficial, even with some pain
• Get support from a physio or healthcare professional if needed, as they can help guide you safely

"Understanding your back and how it responds to movement can be a game-changer for confidence," says Ash.

What else can support long-term back health?

Everything from eating heathily to prioritising sleep can support you with preventing back pain moving forward. Ash suggests:

• Eat a healthy diet: Fresh, varied foods support overall health and energy levels
• Stay hydrated: Good for your whole body—including your spine
• Don't smoke: Smoking reduces blood flow to tissues and slows recovery
• Limit alcohol: Excess alcohol can impact sleep, mood, and healing
• Prioritise sleep: Poor sleep can increase pain sensitivity and reduce your ability to cope
• Manage stress: Not just because it can "tighten muscles", but because it affects mood, motivation, sleep, and activity levels—all of which influence back health

Remember, don't fear movement, embrace it, says Ash. "With the right approach, it's one of the best things you can do."

This article was written by The Body Coach content team.