“Should I rest completely, or should I keep moving when I’m in pain?” It’s one of the most common questions we hear at Costa Health, and it’s also one of the most confusing for people to answer on their own. The wrong choice can slow your recovery or even make symptoms worse.
Why This Question Matters
Many people believe that pain automatically means damage and that rest is always the safest option. In reality, both too much rest and the wrong type of movement can prolong pain and delay healing.
Understanding which approach is right for your situation can make the difference between a swift recovery and weeks of unnecessary discomfort.
When Rest Is Helpful
Short-term rest can be beneficial when:
- Pain is acute or severe
- There has been a sudden flare-up
- Movement significantly worsens symptoms
However, rest should usually be temporary, not a long-term strategy. Think of it as a brief pause rather than a prolonged break.
Quick Tip: If you’ve had a sudden injury or flare-up, 24 to 48 hours of reduced activity is often reasonable. After that, gentle movement usually helps more than continued rest.
When Movement Is Better Than Rest
In many cases, gentle movement actually supports recovery by:
- Reducing stiffness
- Improving circulation to the affected area
- Restoring confidence in your body’s ability to move
- Preventing deconditioning of muscles and joints
The key word here is “gentle”. We’re not talking about pushing through intense pain or returning to your normal exercise routine immediately.
Why Complete Rest Often Slows Recovery
Prolonged rest can lead to problems of its own:
- Increased stiffness in joints and muscles
- Loss of strength and mobility
- Development of fear around movement
- Longer overall recovery times
Your body is designed to move. When we stop moving for extended periods, tissues can become more sensitive rather than less.
How We Decide What’s Right for You
At Costa Health, we take the guesswork out of this decision. During your assessment, we consider:
- The source of your pain
- Whether it’s muscular, joint-related, or nerve-based
- How your symptoms respond to different movements
- Your activity levels, work demands, and goals
This allows us to create a plan tailored specifically to your situation rather than offering generic advice.
The Role of Rehabilitation and Manual Therapy
Treatment at our clinic may include:
- Manual therapy to restore comfortable movement
- Rehabilitation exercises designed for your specific condition
- Education to help you understand safe progression
Quick Tip: If you’re unsure whether a particular activity is safe, start with smaller, slower movements and gradually build up. Pain that eases as you warm up is often a good sign, whilst pain that increases steadily is a signal to stop.
Finding the Right Balance
Pain doesn’t automatically mean you should stop moving. In many cases, the right type of movement supports recovery when it’s tailored correctly to your condition and stage of healing.
If you’re unsure whether to rest or move, an assessment with one of our team can give you clear guidance and a plan to follow.
Frequently Asked Questions
Should I rest completely if I’m in pain?
Complete rest is rarely helpful beyond the first 24–48 hours after an injury. While short periods of rest can help settle acute pain, prolonged inactivity often leads to stiffness, muscle weakness and slower recovery. Once the initial phase has passed, gentle and appropriate movement usually supports healing better than continued rest.
Can moving make my injury worse?
Certain movements or excessive loading can aggravate symptoms, especially early on. This is why professional guidance is important. The right type of movement — introduced gradually and tailored to your condition — helps restore strength, mobility and tissue tolerance, and usually speeds up recovery rather than delaying it.
Why does my pain feel worse when I stop moving?
When you stay still for long periods, joints and muscles can become stiff and less well lubricated, and the nervous system may become more sensitive. Gentle movement helps maintain circulation, keeps tissues flexible and often reduces discomfort, especially in conditions like back or neck pain.
Is pain always a sign of damage?
No. Pain does not always equal tissue damage. It is influenced by many factors including stress levels, sleep quality, previous injuries, beliefs about pain and nervous system sensitivity. This is why pain can persist even after tissues have healed, or fluctuate without obvious physical changes.
Should I push through pain?
No — pain should always be respected. Movement should feel controlled and tolerable. Mild discomfort that settles quickly can sometimes be acceptable during rehabilitation, but sharp, intense or worsening pain is a signal to reduce intensity or stop. Progress should be gradual and guided.
How do I know what movement is safe?
A professional assessment can determine which movements are appropriate for your specific condition and stage of recovery. You’ll receive clear guidance on which activities to encourage, which to modify and which to temporarily avoid, helping you move confidently and safely.
What if I’m scared to move?
Fear of movement is very common, particularly after injury or during long-lasting pain. This fear can actually contribute to ongoing symptoms. Gradual, guided movement with professional support helps rebuild confidence, reduce sensitivity and restore trust in your body in a safe and effective way.