Rest and movement both have a place on a tougher day. Getting the balance right can help you feel looser, more confident and more in control. A simple rhythm of short rests and gentle movement is a good place to start.

Why short rests work better than long ones

Research on back pain found that people advised to stay active recovered slightly better than people advised to rest in bed. Short rests ease the load while helping your body stay supple and confident to move. Long stretches of rest tend to leave you stiffer, which can make getting going again feel harder.

A rhythm for louder days

On a day when pain is louder, you could try:

• Resting for 10 to 20 minutes in a comfortable, supported position.
• Then doing something gentle, like a few slow movements from your VIDA video or a short walk around the house.
• Repeating this rhythm through the day.

Resting well

How you rest matters too. Supporting your body well helps your muscles relax, for example:

• A pillow under or between your knees.
• A cushion behind your back when sitting.
• Lying on your side with a pillow to hug.

Changing your resting position every so often can help stop stiffness building.

Movement can be small

On tougher days, gentle movement can be much smaller than usual and still count. Slow, comfortable movements within a range that feels manageable are enough.

Something to try this week

On your next tougher day, try a 10 to 20 minute supported rest followed by a few minutes of gentle movement. Notice how you feel by the evening.

What to take away

• Short rests help your body stay supple and confident to move.
• Alternate short rests with gentle movement on louder days.
• Support your body well when you rest, and change position now and then.
• Gentle movement can be much smaller than usual and still count.

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