A common story I hear is: “I’ll start exercising once my back pain is fixed.” Or, “I need to get rid of this shoulder ache before I can train again.” On the surface, this seems logical. Why move a painful area? But in most cases, waiting for pain to completely vanish before being active isn’t just unnecessary—it can actually slow recovery.
Yes, there are times when rest is needed—like after a significant injury (a fracture, a major tear, or surgery). In those cases, medical clearance and structured rehab are essential. But most neck stiffness, back pain, or shoulder irritation does not require putting life and movement on hold.
Pain is complex. It’s not always a direct signal of damage—it can be influenced by stress, sleep, past injury, or even fear of movement. If we respond by stopping all activity until things “feel perfect,” we often lose strength, flexibility, and confidence, which can make the problem worse over time.
Research consistently shows that graded movement—done in a way that respects pain but doesn’t avoid it entirely—helps tissues heal, reduces sensitivity, and builds resilience. For example, people with low back pain often improve more with walking, gentle strength work, and mobility training than with rest alone. Avoidance, on the other hand, is strongly linked to longer-lasting pain and disability.
Think of it this way: sore or irritated tissues often need loading, not hiding. The body adapts to what we regularly do. If you gradually expose a sore back to safe movement—say, starting with walking, light core work, or modified gym exercises—it can build tolerance and recover faster than if you “protect it” indefinitely.
The key is not to stop, but to adapt.
• If overhead pressing flares up your shoulder, try lighter loads, slower tempo, or switch to landmine presses.
• If your back hurts during heavy deadlifts, scale down the weight, change stance, or work on hip hinges with a kettlebell.
• If running irritates your knee, try cycling, brisk walking, or intervals of shorter duration.
This doesn’t mean ignoring pain—it means finding the entry point where movement feels manageable, and progressing from there.
The idea that pain must be gone before exercise can begin simply isn’t supported by evidence. In fact, waiting often keeps people stuck. Movement itself is part of the “fix”. And beyond pain, physical activity brings massive benefits: better mood, cardiovascular health, bone density, stress relief, and stronger muscles and joints—all of which help prevent future issues.
Unless you’ve had a serious injury that requires medical rest, you don’t need to “wait until you’re fixed” before starting activity. In many cases, movement is the fix. Work within your limits, adapt the activity, and remember: it’s better to move imperfectly than not to move at all.
Your body is built to adapt—let it.
