A Shift in Perspective: Embracing Movement for Recovery

For many years, rest was commonly recommended to manage pain and injury. Bed rest was often prescribed for back pain, and rest formed the foundation of the well-known RICE protocol (Rest, Ice, Compression, Elevation) for soft tissue injuries. However, research over the past few decades has encouraged us to look at things differently.

We now understand that prolonged rest may slow down healing, contribute to muscle weakness, and, in some cases, make pain feel worse over time. In contrast, gentle, progressive movement is now considered one of the most effective ways to support recovery. This applies not only to acute injuries but also to more persistent or chronic pain conditions.

What Does the Research Say? Movement vs. Inactivity

A growing body of evidence supports movement and exercise as first-line approaches for many musculoskeletal conditions, including low back pain, neck pain, osteoarthritis, and fibromyalgia.

Research suggests that those who remain active tend to recover faster and are less likely to develop ongoing symptoms compared to those who avoid activity (Qaseem et al., 2017). Even light forms of movement can enhance blood flow, encourage tissue healing, and support a calmer nervous system response to pain.

In contrast, inactivity often leads to stiffness, heightened fear of movement, and delayed recovery. Over time, pain can become more about the nervous system staying on high alert rather than the original injury itself. This is known as fear-avoidance behaviour, a recognised factor that can slow or even prevent recovery.

Which Types of Movement Help?

The good news is that any movement is better than none. The most beneficial type of exercise is often the one you feel confident doing regularly. However, some forms of movement are particularly well-supported by research:

Walking

Low-impact and accessible, walking can help reduce pain and improve mood in those with chronic back pain or osteoarthritis.

Pilates & Yoga

These mind-body approaches support strength, flexibility, and body awareness. A 2021 review found yoga can help reduce pain and improve function in those with persistent low back pain.

Strength Training

Light resistance training helps reintroduce load to healing tissues and can be adapted to individual needs.

Aquatic Exercise

Water provides support, reducing strain on joints and making movement easier. This can be especially helpful for those with joint conditions or those easing back into activity.

Ultimately, variety matters. Combining different forms of movement, such as strength training, mobility work, and gentle aerobic activity, can support overall health and recovery.

How Mindset Shapes Recovery

Your mindset and beliefs about movement can significantly influence your experience of pain. The biopsychosocial model of pain recognises that pain isn’t purely physical. It’s shaped by your emotions, expectations, and environment.

This helps explain why pain can sometimes appear ‘out of nowhere’, or why something as simple as bending to tie a shoe can cause discomfort. Factors like poor sleep, high stress, anxiety, low mood, and unhelpful beliefs about pain (such as catastrophising) can all add weight to the metaphorical camel’s back.

This doesn’t mean pain is “all in your head” - but how safe, confident, and supported you feel can influence how your nervous system responds. When we feel calmer and more reassured, the body is better able to turn down pain signals.

Final Thoughts: Some is Better Than None

You don’t need to run marathons to feel the benefits of movement. Even 5-10 minutes of gentle exercise a few times a day can help ease the body - and the brain - out of the pain cycle. Recovery is rarely a straight line; there may be setbacks. However, movement is often part of the solution, not the problem.

Takeaway Tips: Move Your Body, Calm Your Mind

Here are a few gentle home exercises to help you regain confidence in your body’s ability to move:

• Seated spinal twists (supporting mid-back mobility)

• Glute bridges (to activate core and hips)

• Wall angels (improve shoulder stability)

• Hip hikes (support pelvic control)

• Balance on one leg for 1 minute each day – ideal while brushing your teeth

  
  

Mindset Mantras to Support Movement

Neuroscientist and chiropractor Dr Heidi Haavik reminds us: “If you expect to feel pain, it can actually make you feel pain.”

Try reframing your mindset with these affirmations:

• I am safe to move.

• Movement is medicine.

• My body is strong and adaptable.

• Discomfort doesn’t mean damage.

• Every step I take helps my recovery.

  
  

By taking small, steady steps towards a more active lifestyle, you are not just moving your body - you’re also nurturing your mind to feel safe, capable, and in control.

Written by Dr Natalie Mackay DC

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References

• Qaseem, A., Wilt, T. J., et al. (2017). Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline from the ACP. Annals of Internal Medicine.

• Haavik, H. (2014). The Reality Check: A Quest to Understand Chiropractic from the Inside Out.

• Cramer, H. et al. (2021). Yoga for chronic low back pain: a systematic review of randomised controlled trials. Journal of Pain Research.

• Domenech-Fernandez, J., et al. (2025). Catastrophising and fear-avoidance beliefs in chronic low back pain: a cross-sectional study. National Library of Medicine.