A new study offers reassurance to the 40% of U.S. adults who experience lower back pain: everyday movements like bending, lifting, and twisting don’t predict long-term worsening of symptoms, despite potentially triggering temporary flares. This finding reinforces the importance of staying active, even if some motions cause short-term discomfort.
Short-Term Pain Doesn’t Equal Long-Term Harm
Researchers followed over 400 people with back pain for a year, tracking their daily activities and pain levels through nearly 10,000 surveys. They found that bending, twisting, squatting, pushing, pulling, and lifting over 10 pounds did increase the likelihood of a pain flare within 24 hours. However, these movements had no impact on back-related function a year later.
This means that while these actions may sting today, they don’t ruin your back for tomorrow. According to Dr. Nick Shamie, a spine surgeon at UCLA, this study confirms that flares reflect temporary irritability, not structural damage.
Why Flares Happen – And What Really Matters
Lower back pain flares rarely stem from one single cause. Instead, they often arise from a combination of factors: poor posture, sudden movements, muscle fatigue, or underlying inflammation. While physical stresses play a role, sleep, stress levels, weight, and overall activity also contribute.
The key takeaway isn’t to avoid movement entirely. Rather, the study suggests that managing pain involves understanding why it flares up, not fearing all motion.
How to Minimize Flares Without Stopping Life
The study reinforces existing advice: stay active, pace yourself, and use proper form when lifting. Experts recommend warming up before activity, lifting with bent knees and a tight core, and avoiding twisting motions. Regular exercise like walking, swimming, or Pilates can strengthen supporting muscles.
“Movement remains beneficial for long-term outcomes even if it hurts in the short term,” says Dr. Shamie.
Maintaining a healthy weight and avoiding prolonged sitting or standing are also crucial. The goal is to manage pain through consistent, sensible movement, not complete avoidance.
Ultimately, this research suggests that your back is more resilient than you might think. Short-term discomfort doesn’t necessarily translate into long-term disability. Staying active – carefully – is still the best approach.
