Why Resting Your Back Might Be Making Things Worse

Rest Feels Safe, But It Might Be Holding You Back

When your back hurts, the first instinct is to stop everything. Cancel plans. Lie down. Rest.

And for a lot of people, that's exactly what they’re told to do by doctors, well-meaning friends, and even articles online (but not this one).

But what if I told you that rest, especially in the long term, might actually be making things worse?

Because it’s not just about your back. It’s about how your nervous system responds to pain, fear, and inactivity.

Let’s break it down.

Why “Just Rest It” Is Incomplete Advice

There’s a reason so many people are told to rest.

In the early phase of an injury when inflammation is high and movement really is aggravating things short-term rest can absolutely help. That initial rest can help reduce swelling, protect irritated tissues, and calm the affected structure around the injury.

The problem? That advice rarely comes with a follow-up plan. So people keep resting.

Day after day. Week after week.

Eventually, they’re not just resting from the activity that caused the flare-up, they’re resting from everything.

Walking less. Sitting more. Moving cautiously. Avoiding anything that might trigger pain.

And before long, the body forgets how to feel safe during movement.

What Really Happens When You Rest Too Long

Here’s the part no one talks about.

1. Your muscles get weaker.

Not just your big muscles but the small stabilizers around your spine that keep you supported during movement.

2. Your nervous system becomes more sensitive.

Pain researcher Clifford Woolf calls this central sensitization a state where your brain and spinal cord become hypersensitive to input. Even normal sensations can start to feel painful.

3. You lose confidence.

Every time you avoid movement, your brain strengthens the association between pain and danger. Eventually, even simple tasks like tying your shoes or standing up from the couch start to feel threatening.

Pain Doesn’t Always Mean Damage

This is where it gets tricky because when pain spikes after movement, it feels like your body is telling you to stop.

But pain is more than just tissue damage. It’s your brain’s interpretation of threat.

And threat can come from:

• Past injuries

• High stress

• Poor sleep

• Fear of re-injury

• Lack of movement over time

So yes pain is real. But it’s not always a reliable indicator of harm.

So What Should You Do Instead?

I’m not saying ignore your pain. But I am saying that the right kind of movement is one of the best ways to start healing.

Here’s what I recommend with my clients (and what helped me most in my own recovery):

Start with breathwork.

90-90 breathing calms the nervous system and engages your core gently while allowing yourself to build trust in being able to take control of your body.

Take short walks.

Even 5–10 minutes a few times a day can reintroduce safe movement patterns and help circulation.

Use supported positions.

Supine pelvic tilts, wall sits, or light isometric holds can build stability without aggression.

Focus on quality, not intensity.

This isn’t about pushing through. It’s about teaching your brain that movement is safe again.

Think of it like this: You’re not trying to fix something broken you’re trying to rebuild trust.

Final Thoughts

Yes, there are times when rest is necessary. But rest without a plan leads to stagnation. And stagnation leads to fear, weakness, and a nervous system that’s always on edge.

If you’ve been resting and still feel stuck… it might be time for a different approach.

Start small. Move gently. Be consistent.

You don’t need a perfect spine to feel better.
You need a plan that helps you move without fear.

Gerardo Montiel
Back Pain Coach | Become the Goal

Motivation is limited. Discipline is forever