Back pain: why rest is not the answer

Prolonged immobility reduces muscle strength and load tolerance, making every return to movement more painful. Current evidence recommends gradual, controlled movement within the first 24 hours.

Pain is not a measure of damage. It is a signal that regulates load: if an exercise increases pain and it does not settle back within 24 hours, we reduce the intensity.

The goal is not to protect the back absolutely, but to increase its tolerance — through progressive strengthening, better mobility and a return to the activities you have been avoiding.