Rest It or Push Through?
How to stay active when you’re in pain
Aches and pains happen to all of us.It doesn’t mean something is wrong with you, it just means your body has a few cranky spots.
When you’re in pain, the last thing you might feel like doing is moving or working out.
You might even worry you’ll make things worse!
But in most cases, gentle movement is exactly what your body needs.
If you stop moving and wait for the pain to go away, you could end up with more serious problems down the road, like decreased joint mobility, loss of muscle mass, and loss of bone density.
Why This Matters
“Motion is Lotion”. Even the simplest movement has the power to lubricate your joints, stimulate your muscles, and help you feel immensely better.
FITNESS SIMPLIFIED
Don’t push through pain, but don’t stop moving either.
Back pain is one of the most common reasons people skip workouts.
They wait for the pain to pass… and end up doing nothing at all.But rest isn’t always the best remedy.There are effective exercises that you can safely do (even with back pain!) to keep you moving.
Fitness Tip to Workout When In Pain
Keep moving, gently
When your back is hurting, it’s tempting to stop doing your regular workouts.
But skipping movement altogether can actually make things worse.
The goal isn’t to push through pain, it’s to keep moving gently.
You don’t need a full workout.
You just need a few smart, gentle moves that help you feel better (not worse)
.Here are 3 exercises that are safe to do even when you’re dealing with pain—and can help keep your body strong while you recover:
3 Safe Moves for an Achy Back
- Pelvic Tuck + Glute Bridge - 10 reps: Decompresses your spine & activates deep core + glutes
- Bear Crawl Hold - 10 reps: Full-body activation without big movement
- Diagonal Arm Swings - 5 reps/side: Keeps your posture in check and eases tension in your upper body
Extra tip: If any exercise creates pain, before you skip it all together, first try doing the same move with a smaller range of motion. This will allow you to still work those muscles, but with more stability and less pulling on the cranky area.
Did You Know...
- Got a fracture? Studies have repeatedly shown that fracture healing times are quicker in those who have increased muscle mass (source). One more reason to build those muscles! 💪
- Intuitive training is smart training. “Intuitive training” is when you’re actively listening to your body, adjusting the intensity, depth and frequency of exercise to accommodate how your body is honestly feeling.
- If you’re always having to “work around” injuries to get a regular workout completed, take the time to resolve the issue. Work with a physical therapist or even consider my at-home Back & Hip Fix program for back pain.
NUTRITION SIMPLIFIED
If workouts aren’t happening as much as you’d like right now, don’t stress.
Shift your focus to something you can control: your nutrition.
Nutrition Tip When In Pain
Focus on quality nutrition habits
(Yes, I say it a LOT… because it’s that important! 😊)
Improving what’s on your plate can keep you moving forward, even while your body’s healing.
Here’s a quick self-check.Are these habits part of your daily routine?
• Drink water regularly throughout the day - one glass of water with every meal is a great start!
• Eat your meals slowly• Include a quality protein at every meal
• Include at least one source of produce with every meal (more is better & leafy greens at least once a day is fantastic!)
• Include healthy fats (nuts, seeds, olive oil, avocado, fish)
• Choose whole grains or other minimally processed carbohydrate (potatoes, rice, quinoa, etc.) if you’d like, but not necessary.
• Limit your splurges to your absolute favorite things 😉
Which of these could use a little attention?
For many people, it’s getting enough produce.
If that’s you, here’s an easy go-to side dish to help get in those PROs:
Roasted Veggies
More easy ideas to improve your nutrition habits:
- Grab an apple instead of a granola bar as you head out the door to get more produce in your day.
- Include a large handful of spinach in your smoothie for some leafy greens.
- Instead of croutons on your salad, add sunflower seeds & walnuts for some healthy fats.
MINDSET SIMPLIFIED
Smart self-care isn’t about following rigid rules.
It’s about knowing the guidelines and paying attention to how your body responds.
That’s what intuitive training is all about.
It means always checking in with yourself to ask:
“How is this feeling?”
“What should I do differently?”
“How will I feel later if I do or don’t do this?”
“How does this support my journey toward my goals?”
When you’re dealing with pain or an injury, the typical “rules” often don’t apply.
What matters most is paying attention to your body and honoring what it needs today.
Whether that’s a modified workout, a walk, or just some deep breathing and stretching.
The more you practice this, the more confident and resilient you’ll become in your journey.
Mindset Tip to Workout When In Pain
Train more intuitively
THE TAKEAWAY
Even when you're dealing with pain, you don't have to hit pause on your health. By moving gently, fueling your body well, and listening closely to what it needs, you can keep making progress!
- Keep moving, gently
- Focus on quality nutrition habits
- Train more intuitively
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 408. Got PAIN? Figuring Out
Ep 438. 4 Things To Avoid if You Have Back Pain
Ep 380. The Most Overlooked Cause of Your Back Pain
SPECIAL RESOURCE
Does your low back hurt when you go for a walk? There's a solution! This video will teach you 3 tips to use the next time you go out for your walk. You'll learn the best stretches, walking technique strategies, and even discover exactly which muscles should be engaging on your walk.
Give this a try and make sure to let me know if it helps you on your next walk!
How to Relieve Back Pain While Walking
Until next week... Be strong
