Why Stopping Is the Worst Thing You Can Do for Back Pain

Lower back pain. If you’ve ever experienced it, you know how brutal it can be. The shooting pains down your legs, the tightness that makes it hard to sit or walk, the fear that you’ve seriously injured yourself. It’s rough.

I know this because I’ve just pulled my lower back this week. I’m pretty sure I’ve done some nerve damage or irritated a disc or my SI (sacroiliac) joint. Sitting for too long sends shooting pains down my legs, and even walking has been tough.

But here’s the thing—I haven’t stopped moving.

And that’s exactly what I want to talk about today.

Most people’s first instinct when they feel back pain is to stop everything:

Stop working out
Stop walking
Stop any movement that causes discomfort

But that’s the worst thing you can do. The key to recovering from back pain isn’t rest—it’s intelligent, controlled movement.

Let me explain why.

Back Pain Is More Common Than You Think

Back pain is one of the most common health problems in the world. Research shows that 80% of adults will experience back pain at some point in their lives (NHS).

In the UK, over 10 million workdays are lost each year due to back pain (ONS).
Lower back pain is the leading cause of disability globally (The Lancet).
About 90% of back pain cases are not caused by serious issues like fractures or disease—it’s usually down to muscle strain, nerve irritation, or poor movement patterns.

The problem isn’t that people experience back pain—it’s how they respond to it.

Why Stopping Makes Back Pain Worse

Most people think rest = recovery. But with back pain, that’s not the case.

When you stop moving completely, you trigger a negative cycle that makes the pain worse:

➡️ Muscle Tightness: When you stop moving, the muscles around the injury tighten up to protect the area. This increases pressure on the joints and nerves, making the pain worse.

➡️ Reduced Blood Flow: Movement increases blood flow to the muscles and tissues, which helps with healing. Stopping movement reduces blood flow, slowing down the recovery process.

➡️ Increased Nerve Sensitivity: The longer you avoid movement, the more sensitive your nervous system becomes. Mild discomfort can start to feel like intense pain because the brain becomes hypersensitive to certain movements.

➡️ Weakened Muscles and Poor Stability: If you avoid using your back muscles, they start to weaken, which makes the area less stable and more prone to future injury.

A study published in the journal Spine found that patients who maintained regular physical activity after experiencing back pain recovered faster and had better long-term outcomes than those who rested completely.

What’s Actually Happening When You Experience Back Pain

Lower back pain is often linked to a combination of:

✅ Muscle strain – Overstretching or tearing the muscle fibres in the lower back.

✅ Disc irritation – When the discs between the vertebrae become inflamed or bulge, pressing on nearby nerves.

✅ Nerve compression – The sciatic nerve is a common one—when compressed, it causes shooting pain down the legs.

✅ Joint dysfunction – Misalignment or inflammation of the sacroiliac (SI) joint, which connects the spine to the pelvis.

How Muscle Tightness Worsens Back Pain

When you stop moving, the muscles around the injury tighten up to protect the area. This includes the glutes, hamstrings, and piriformis (a deep muscle in the glutes).

When the piriformis tightens, it can press on the sciatic nerve, causing pain to radiate down the leg (known as sciatica).
Tight hamstrings pull on the pelvis, creating misalignment and added strain on the lower back.
A tight iliopsoas (hip flexor) pulls the spine into an arched position, increasing pressure on the lumbar vertebrae.

Stopping movement allows these muscles to stay in a shortened, tight state—making the pain worse and increasing the chances of future injury.

Why Movement Is the Answer

You’ve probably heard the phrase “motion is lotion.” It’s true.

Movement helps to:

✅ Reduce Muscle Tightness: Stretching and controlled movement lengthens the muscles and reduces pressure on the nerves.

✅ Increase Blood Flow: Increased circulation delivers oxygen and nutrients to the tissues, speeding up recovery.

✅ Desensitise the Nervous System: Gentle movement teaches the brain that it’s safe to move, reducing pain sensitivity.

✅ Improve Stability: Strengthening the muscles around the spine creates better support and reduces the likelihood of re-injury.

What I’m Doing to Recover

I’m not stopping my training completely—I’m just modifying it to support recovery.

Here’s the exact recovery plan I’m following:

1. Walking (But in Shorter Sessions)

10-minute walks, 3 times a day
Walking helps loosen up the muscles and improve circulation without putting too much stress on the back.

2. Stretching Key Muscle Groups

To stop the muscles from tightening up and adding to the problem:

🔹 Piriformis Stretch – 30-45 seconds, 2-3 rounds

Cross one ankle over the opposite knee and pull the knee toward your chest.

🔹 Hamstring Stretch – 30 seconds per leg, 2-3 rounds

Keep a soft bend in the knee and reach toward your toes.

🔹 Glute Stretch – 30 seconds per side, 2-3 rounds

Pull one knee toward your chest while keeping the other leg straight.

3. Core Activation and Mobility Work

Strengthening the muscles around the spine helps to stabilise the back and prevent further injury.

✅ Dead Bug – 3 sets of 8 per side

✅ Glute Bridge – 3 sets of 10-12 reps

✅ Cat-Cow Stretch – 5 slow reps

4. Light Strength Work

No heavy squats or deadlifts right now, but I’m still training:

Bodyweight squats
Hip thrusts with bands
Light rows and presses

Staying active while avoiding heavy spinal loading helps keep strength levels up without aggravating the injury.

How to Manage Back Pain Without Making It Worse

Here’s what you need to know if you’ve got back pain:

➡️ Don’t panic – Most back pain isn’t serious.

➡️ Keep walking – Even short walks will help.

➡️ Avoid complete rest – Reduce loading, but don’t stop moving.

➡️ Stretch the glutes, hamstrings, and hip flexors – Reduce tightness and improve mobility.

➡️ Modify workouts – Keep training, but avoid high spinal loading until the pain subsides.

Back Pain Isn’t a Reason to Stop—It’s a Reason to Train Smarter

Pain is uncomfortable—but that doesn’t mean you should stop.

The key to recovering from back pain is finding the right balance between rest and movement.

Sitting still makes it worse.
Smart, controlled movement makes it better.

If you’ve been dealing with back pain and you’re not sure how to keep training, you don’t need to figure it out alone.

➡️ Join RSG Online Coaching and I’ll help you create a training plan that supports your recovery without slowing down your progress.