STAYING ACTIVE TO REDUCE BACK PAIN: WHY MOVEMENT IS MEDICINE

Back Pain ReliefChiropractic Care
Written By Brad Polen

Back pain is one of the most common reasons people visit a chiropractor—yet one of the biggest myths is that you should rest when your back hurts. In reality, staying active is one of the most effective, research-supported ways to reduce back pain, improve mobility, and prevent flare-ups.

At Superior Chiropractic & Rehab in Glen Carbon, we teach patients that movement is medicine—and the right type of activity can help your spine heal faster, function better, and stay pain-free long term.

In this blog, we break down why staying active helps reduce back pain and the best ways to do it safely.

⭐ Why Staying Active Helps Reduce Back Pain

When you keep moving, you support your spine in several scientifically proven ways:

1. Movement Increases Blood Flow

Gentle activity improves circulation to muscles, discs, and joints in the spine.
Better blood flow = better healing.

2. It Reduces Inflammation

Light movement, walking, stretching, and low-impact exercise help flush inflammation and stiffness out of the back.

3. Muscles Stay Strong and Supportive

Your core, hips, glutes, and spinal stabilizers protect your spine.
When you stay active, these muscles continue to support and stabilize your lower back.

4. It Prevents Stiffness and Guarding

Too much rest can cause your muscles to tighten and your joints to stiffen, which actually increases pain.
Movement helps break the pain-stiffness cycle.

5. Physical Activity Boosts Mood and Reduces Pain Sensitivity

Exercise releases endorphins—your body’s natural painkillers.
People who stay active often report:

  • Less pain

  • Better sleep

  • Lower stress

  • Improved mindset

All of these directly influence back pain.

⭐ What Types of Activity Help Reduce Back Pain?

You don’t need intense workouts to help your back heal. Instead, focus on gentle, controlled, and consistent movement.

1. Walking

One of the most underrated back pain remedies.
Walking improves circulation, strengthens the core, and reduces stiffness in the spine.

2. Light Stretching

  • Cat-cow

  • Child’s pose

  • Hip flexor stretch

  • Hamstring stretch

  • Lumbar rotation stretch

Simple mobility exercises can relieve tension and improve spinal motion.

3. Core Engagement Exercises

(Not sit-ups!)
Think:

  • Dead bugs

  • Bird dogs

  • Glute bridges

  • Side planks

These help stabilize your spine safely.

4. Low-Impact Cardio

Excellent for keeping your back active without excessive strain:

  • Cycling

  • Elliptical

  • Swimming

  • Rowing at light intensity

5. Gentle Strength Training

Strengthening your legs, glutes, and core supports long-term spinal health.

⭐ What NOT to Do With Back Pain

While staying active is essential, there are a few things to avoid:

❌ Avoid complete bed rest

This slows healing and increases pain.

❌ Avoid high-impact activities early on

Heavy lifting, explosive movements, or intense twisting may irritate the back.

❌ Avoid pushing through sharp, radiating pain

Dull soreness is normal.
Shooting or burning pain down the leg is not—get evaluated.

⭐ When You Should See a Provider

Staying active helps most mild to moderate back pain, but you should seek professional care if you experience:

  • Pain lasting longer than 1–2 weeks

  • Sharp or radiating pain into your legs

  • Numbness, tingling, or weakness

  • Back pain after a fall or trauma

  • Recurring flare-ups

  • Difficulty standing up straight

These signs may indicate disc involvement, sciatica, or deeper neuromuscular issues.

⭐ How Superior Chiropractic & Rehab Helps You Stay Active

Dr. Brad specializes in herniated disc injuries, sciatica, and chronic low back pain, using a blend of:

  • Chiropractic adjustments

  • Spinal decompression

  • Class IV laser therapy

  • Rehabilitative exercises

  • Soft tissue treatment

  • Posture and movement training

The goal?
Reduce pain fast, restore mobility, and help you return to an active lifestyle that keeps the pain away.

We don’t just treat symptoms—we teach you how to move better, stabilize your spine, and stay active safely.

Ready to Fix Your Back Pain?

Staying active is one of the most powerful things you can do for your spine—but sometimes you need expert guidance to know how to move without causing more irritation.

If you’re ready to get out of pain and return to your normal routine, we’re here to help.


Dr. Brad

Brad Polen