For common back pain and many forms of arthritis, staying active and doing appropriate exercise is one of the most effective things you can do. Movement keeps joints and muscles strong, maintains flexibility, and often reduces pain over time. Prolonged rest, by contrast, can make stiffness and weakness worse and slow recovery.
Low-impact activities such as walking, swimming, and cycling, along with gentle stretching and strengthening, are usually well tolerated. The general guide is that mild discomfort during or shortly after exercise is acceptable, but sharp pain, pain that steadily worsens, or pain that lingers strongly for many hours suggests you are doing too much and should ease off.
See a doctor or physiotherapist before starting if your pain is severe, recent, or unexplained, if you have a known joint or spine condition, or if exercise consistently makes things worse. Stop and seek care for red-flag symptoms such as numbness, leg weakness, loss of bladder or bowel control, chest pain, or significant new swelling.