"Back pain means complete bed rest." Is that true?

The myth

When the back hurts, many of us are told to lie flat for days until it settles. It sounds sensible: rest the injured part. For most everyday back pain, though, this advice is out of date.

What the evidence says

About 90% of low back pain is "non-specific", which means there is no particular disease or structural problem causing it, according to the World Health Organization. Clinical guidelines around the world recommend staying as active as you comfortably can and returning to normal activities gradually. Long periods of bed rest can make muscles weaker and stiffer, which can prolong the pain.

What "staying active" actually means

It does not mean pushing through severe pain or going to the gym on day one. It means short walks around the house, changing position often, avoiding sitting for long stretches, and doing the daily tasks you can manage. Heat packs and pain relief advised by your doctor can make moving easier. As the pain eases, add gentle exercises such as pelvic tilts and walking.

Pelvic tilt

A small, gentle movement lying on your back with your knees bent. Easy for beginners and a good way to get your lower back moving.

3 min · Beginner · Lower back

When rest is right

A short rest of a day or two can help in the first, most painful phase. Rest is also important after certain injuries and surgeries — follow your doctor’s specific advice in those cases.

The numbers in India

Back pain is very common. A meta-analysis of 97 Indian studies published in the journal WORK in 2022 found that about one in two Indians has low back pain at any given time. Knowing what really helps can save many people weeks of discomfort.

Want to understand what is going on inside your back? Read Your spine, explained in 5 minutes.