Back Pain: Should You Rest or Keep Moving? Advice from a Parnell Physio

Written By Sofia Sun

When your back hurts, it can be tempting to stop exercising, avoid bending and wait until the pain disappears before getting moving again.

But for many people with lower back pain, prolonged rest is not the most helpful approach. Staying gently active and gradually returning to everyday activities is usually recommended. The key is finding an appropriate starting point for your symptoms.

At Ultra Health Physiotherapy in Parnell, Auckland, we help people understand their back pain and build a practical plan for returning to work, exercise and daily life.

Does back pain mean I have damaged my back?

Not necessarily. Back pain can develop after an injury, but it can also appear without a clear cause. Pain after an everyday movement does not automatically mean that something has been damaged.

Most back pain is not caused by a serious condition. However, symptoms that persist, worsen or affect your ability to function deserve assessment. A physiotherapist can help you understand your symptoms and identify whether further medical input is needed.

Should I stop walking, working or going to the gym?

You may need to temporarily adjust what you do, but you do not necessarily need to stop everything.

Depending on your symptoms, useful adjustments might include:

  • Taking shorter walks instead of one long walk.

  • Changing position regularly during desk work.

  • Reducing gym weights, repetitions or movement range.

  • Breaking demanding tasks into smaller amounts.

  • Gradually increasing activity as your tolerance improves.

Brief periods of rest can help you feel more comfortable, but spending long periods in bed is generally discouraged. You do not always need to be completely pain-free before returning to gentle activity.

If an activity causes a substantial or lasting increase in symptoms, reduce it and seek advice. New weakness or altered sensation needs assessment.

When should I see a physio for back pain?

Consider booking an assessment if your back pain:

  • Makes work, sleep or everyday activities difficult.

  • Keeps returning.

  • Is not improving with self-care.

  • Leaves you unsure about which movements or exercises are appropriate.

  • Makes you worried about returning to normal activity.

You do not have to wait until the pain becomes severe to ask for help. An assessment can help you understand what to do next and whether physiotherapy is suitable for you.

What happens at a back pain physiotherapy appointment?

At Ultra Health Physiotherapy, we start by listening to your symptoms, how they began and what you want to get back to doing.

Your assessment may include checking movement, strength and everyday tasks. Where relevant, we may also assess nerve function.

We then discuss a plan tailored to your needs. This may include advice about activity, exercises to build movement and strength, and hands-on treatment where appropriate. We will also explain if your symptoms suggest you should see a GP or another healthcare professional.

Learn more about our physiotherapy services in Parnell.

Can ACC help with back pain treatment?

If your back pain relates to an injury from an accident, you may be eligible for ACC support.

You can book directly with our clinic without a GP referral. We can assess your injury and help lodge a claim where appropriate. ACC decides whether the injury is covered and, if accepted, may contribute towards treatment costs. Not all back pain qualifies for ACC cover.

Visit our ACC physiotherapy page for more information.

When does back pain need urgent medical attention?

Seek emergency assessment if back pain occurs with new difficulty passing urine, loss of bladder or bowel control, numbness around the genitals or bottom, or weakness or numbness in both legs. Back pain following a serious accident also requires emergency assessment.

Seek urgent medical advice if you have fever, feel generally unwell, or your pain is rapidly worsening. Do not wait for a routine physiotherapy appointment if these symptoms occur.

Looking for help with back pain in Parnell?

Whether your goal is getting through the working day more comfortably, returning to the gym or enjoying your usual walks, we can help you work towards it.

Ultra Health Physiotherapy is located at Suite 2, 7 Windsor Street, Parnell, Auckland.

Book a physiotherapy appointment online or call 022 057 5554.

This article provides general information and does not replace an individual assessment.

Sofia Sun