Should I rest or keep moving when I'm in pain?
What the NHS and NICE advise about staying active with back pain and tendon pain, how to pace yourself, and when rest and protection are sensible.
For most muscle and joint pain, the best-supported advice is to keep moving within comfort and to build activity back gradually, not to rest completely. There are exceptions, such as after a significant injury, where protecting the area at first is sensible. Here is how to decide.
Back pain
The NHS advises staying active and carrying on with your daily activities as far as you can, and not staying in bed for long periods. Movement may be uncomfortable at first, but it is generally helpful. NICE guidance says people with low back pain should be given advice and information that encourages them to continue normal activities.
Tendon and shoulder pain
An NHS trust leaflet on rotator cuff-related shoulder pain advises keeping the arm in normal use as far as possible, because resting for too long reduces the capacity of the rotator cuff. It suggests pacing activity and doing exercises that are challenging, where some pain is acceptable if it settles within a few hours, and reducing them if pain lingers for longer.
A practical way to pace yourself
- Keep doing what you can do comfortably, and swap or reduce what clearly provokes the pain, instead of stopping everything
- Break big tasks into smaller chunks, and avoid big peaks and troughs in activity
- Build back in small steps. Soreness that eases within a few hours or by the next day is usually acceptable. Pain that builds, lingers or keeps you awake is a sign to scale back
- Break up long periods of sitting. The NHS advises breaking up long periods of not moving with some activity, and strengthening activities on two or more days a week
When rest and protection make sense
- In the first day or two after a significant sprain or strain, protecting the area and avoiding heavy use is reasonable, followed by gentle movement as it allows
- If a bone may be broken, you cannot put weight on a limb, or a joint looks out of place, get medical help and do not push on
- If you have the urgent symptoms in the guides, such as chest pain, signs of a stroke or loss of bladder or bowel control, call 999
If you have a question that is not answered here, or you would like your symptoms assessed, you are welcome to get in touch or book an appointment.
Common questions
Is bed rest good for back pain?
No. The NHS advises staying active and not staying in bed for long periods. Short rests are fine, but movement is generally more helpful than resting.
Is it OK to exercise through pain?
Some discomfort that settles within a few hours is usually acceptable, according to an NHS trust leaflet on shoulder pain, but pain that is sharp, builds through a session, or lingers is a signal to reduce. Pain after a significant injury needs assessment first.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
- NHS: Back pain
- NICE guideline NG59: Low back pain and sciatica in over 16s
- Leicestershire Partnership NHS Trust: Rotator cuff related shoulder pain
- NHS: Physical activity guidelines for adults aged 19 to 64
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.