For most uncomplicated back pain, gentle movement is better than prolonged rest.
Stay active within your tolerance and avoid extended bed rest. Gentle heat and a gradual return to activity may help. Leg weakness, loss of bladder or bowel control, saddle-area numbness, fever or pain after major trauma need urgent assessment.
Medical principle
Regular movement supports heart, muscle, bone and balance health. Gradually increasing intensity and using proper technique is safer and more sustainable than suddenly starting a strenuous programme.
Practical steps that may help
- Split weekly activity into short sessions and start at a level you can maintain.
- Combine aerobic activity, strength, balance and flexibility according to age and ability.
- Use pain to guide activity adjustments; do not respond to sharp or increasing pain by pushing harder.
When should you seek medical care?
Sudden weakness, incontinence, saddle-area numbness, limb deformity, inability to bear weight, chest pain or breathlessness during activity require prompt assessment.
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