Chronic Lower Back Pain: Is Rest the Answer?

I assume you’re struggling with chronic lower back pain, leading you to this article. You might think the right thing to do for your back pain is to rest, right? I mean it makes sense, you hurt yourself and now you must give your body time to rest and recover.

But here’s the thing, if your lower back pain has been around for a while, for more than three months, it’s chronic back pain. And it usually doesn’t stem from a recent injury; it’s usually from weak back muscles and a sedentary lifestyle with little movement. So, to bring us back to our question: will resting (or bed rest) help or hurt for the long-term? 

Why Resting Might Not Be the Answer

For acute injuries like a sprained ankle then of course, rest is the answer. But with chronic lower back pain, since there is no direct cause of the “injury”, rest can actually hurt you. This is because when you stop exercising or performing movements that engage your back muscles, your muscles that support your spine weaken, which can make the pain worse. 

Your lumbar spine (lower back) doesn’t have a lot of bony support compared to other parts of your spine. The thoracic spine is protected by your rib cage and the pelvis, but the lumbar spine kinda floats there, relying largely on your back muscles to provide support. Again, if you rest and stop using your back, these muscles weaken and exacerbate the pain you’re feeling. 

The Danger of Bed Rest

Staying in bed, or lounging on the couch for days at a time, can actually exacerbate your back pain. After just a day or two of inactivity, the muscles that surround your spine begin to weaken. Over time, this makes the chronic pain last longer and potentially intensifies the discomfort you’re experiencing. So, while it feels like a good idea to rest when you’re hurting, the long-term effects could actually be worse.

Use Your Back—But Use It Wisely

\Now, I’m not saying to start lifting heavy weights or doing intense cardio while you’re experiencing pain. This can cause a more severe injury. What I am suggesting is to keep using your back mindfully and live a more active lifestyle. The muscles that support your lower back are actually a part of your core, so working and engaging your core muscles is crucial. 

Sometimes back pain can worsen during exercise, but there are ways to relieve pain during exercise. Walking is a great exercise to use your muscles without straining, and if walking makes your pain feel better, you should continue to do it. Really what you’re looking for is balance - enough movement to prevent muscle weakness, but not working your muscles so much to cause more pain. 

Restoring Balance with Core Training

Engaging your core is a great way to help your back. People usually struggle with back pain because of muscle imbalances in the back. The Core Balance Training program has a series of targeted exercises you can use to help your lower back pain and restore the proper alignment of your spine. Gentle movements can be incredibly beneficial in keeping your muscles active without added strain, bringing your muscles back into balance. This will eventually reduce the strain on your spine and help relieve your chronic lower back pain. 

Conclusion

To fight chronic lower back pain, rest isn’t always the answer. Rest weakens your back muscles which makes things worse. Instead, with the Core Balance Training program, we can focus on walking, low-impact core exercises, or other muscle-balancing movements to help relieve your pain. Don’t push through the pain, find movements that strengthen your muscles and restore balance to your body. 

What’s worked for you when it comes to managing chronic back pain? Have you noticed a difference when you stay active versus when you rest? I’d love to hear your experience. Drop a comment below and let’s keep the conversation going. Your story might help someone else take the next step forward.