Have you ever been told to “just rest and take it easy” when dealing with back pain? It sounds like common sense, but while rest might seem like the best option, relying on it too much can actually slow your recovery and make pain worse. Research backs this up—extended periods of inactivity can lead to muscle weakness, joint stiffness, increased pain sensitivity, and even fear of movement (kinesiophobia).
At Rachel Sharp Rehab, a leading injury rehabilitation clinic in Sutton Coldfield, we specialise in providing effective back pain relief. Instead of just treating back pain as something to avoid, we look at what’s really going on beneath the surface and how breathwork and movement—done the right way—can be the real game-changers. Whether you’re dealing with back pain or general joint discomfort, the right approach can help you regain confidence and function.
Is Rest Really the Answer for Back Pain?
Many people looking for back pain relief in Sutton Coldfield assume that rest is the best solution. While short-term rest can help immediately after an injury, prolonged inactivity can make pain worse. Understanding the balance between rest, movement, and proper breathing techniques is crucial for recovery, whether you’re dealing with chronic back pain, sports injuries, or joint stiffness.
Resting Smart: When It Helps and When It Holds You Back
Rest can be helpful in the very early stages of an injury, giving tissues time to recover from trauma. But after this initial period, prolonged inactivity can work against you, leading to muscle weakness and joint stiffness. Many people assume rest equals healing, but the body struggles to repair itself effectively without movement.
The result? A lack of movement can delay recovery, making you feel even stiffer and weaker when you do try to move again.
What to Do Instead
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Use Rest Strategically: In the first 24-72 hours after an acute injury, rest can be beneficial. However, it’s essential to introduce gentle movement soon after.
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Engage in Guided Rehab Exercises: Gradually reintroduce mobility without overloading the injured area. This approach helps strengthen muscles and improve joint flexibility.
How Breathwork Can Ease Back Pain and Support Recovery
One often-overlooked factor in back pain relief is breathwork. The way you breathe impacts your core stability, muscle tension, and even your body’s ability to handle pain. Many people with chronic back pain unknowingly engage in shallow chest breathing, which increases tension in the neck and upper back, contributing to discomfort.
Recent research has shown promising results for using breathing exercises as part of treatment for chronic low back pain. A 2023 systematic review found that breathing exercises can have a positive effect on alleviating low back pain and improving functional outcomes.
Diaphragmatic breathing, also known as belly breathing, helps:
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Activate the deep core muscles that support the spine.
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Reduce overall muscle tension in the back, shoulders, and hips.
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Improve oxygen flow, promoting relaxation and reducing pain sensitivity.
How to Practice Diaphragmatic Breathing
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Lie on your back with your hands’ index fingers running along the bottom rib. If you then cough, you should feel the diaphragm contract under your index fingers. This is what you want to feel move as you breathe.
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Take a deep, slow breath in through your nose, allowing your belly to rise while keeping your chest still. Be careful not to force your belly to rise as you breathe in—some clients I see force their belly out using their abdominal muscles, and the diaphragm itself doesn’t move!
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Exhale slowly through your mouth, feeling your belly lower. Ideally, your ribs should feel like they lower slightly as well.
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Repeat for 5-10 breaths, focusing on slow, controlled movement.
Why Movement is the Key to Lasting Back Pain Relief
While it may feel safer to avoid movement when you’re in pain, lack of movement can actually make back pain worse. Your spine, muscles, and joints rely on movement to stay healthy. When you stop moving, the muscles that support your back weaken, leading to poor posture and increased strain.
The result? Many people with chronic back pain end up in a cycle where they avoid movement out of fear, only to experience more pain due to muscle stiffness and weakness.
What to Do Instead
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Start with Gentle Movement: Activities like walking or stretching can keep your joints from stiffening.
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Use Core-Strengthening Exercises: These improve spinal support and posture.
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Work with a Rehab Specialist: Develop a back pain recovery plan tailored to your needs. At Rachel Sharp Rehab, we help clients create personalised plans that address their unique challenges.
By considering how the whole body moves and functions together, rather than just focusing on the back, we can create long-term solutions for pain relief and overall movement health.
Breathwork, Movement & Rest: Striking the Right Balance for Recovery
The takeaway? While rest is sometimes necessary, it shouldn’t be your only tool for managing back pain. Breathwork and controlled movement are essential for recovery, improving posture, reducing tension, and helping you move pain-free.
Movement is Medicine! Incorporating breathing techniques and gentle movement can keep your body strong, flexible, and pain-free.
Back Pain Rehabilitation in Sutton Coldfield – Take the Next Step
If you’re struggling with back pain or joint pain, and aren’t sure how to get moving safely, Rachel Sharp Rehab can help. Based in Sutton Coldfield, we specialise in injury rehabilitation, long-term pain recovery, and sports rehab, helping clients regain confidence in their movement.
Book a session today at Rachel Sharp Rehab in Sutton Coldfield and start your journey back to confident, pain-free movement.