When Rest Hurts: The Hidden Dangers of Being Sedentary with Chronic Pain

Assalamu Anlaikum sister,

If you’re living with chronic musculoskeletal pain in your back, knees, shoulders, or hips and you’ve been told to “just rest,” I want to speak directly to your heart today.

Because while rest can feel like a relief, especially in moments of intense pain, there’s something we need to talk about: too much rest can actually make chronic pain worse.

Yes, really.

And I know that might sound strange at first especially when our bodies feel like they’re begging us to stay still. But let’s explore this together. With compassion. With care. And with hope.

Pain Isn’t Just a Signal, It’s a Cycle

Pain is your body’s built-in alarm system. When you’re injured, rest is often necessary. But when pain becomes chronic lingering for weeks, months, or even years rest stops being helpful.

In fact, it can become a trap.

Here’s what happens:

1. You feel pain.

2. You rest to avoid more pain.

3. Your muscles weaken and stiffen from lack of use.

4 your nervous system becomes more sensitive to pain

5. Even small movements now feel unbearable.

This is called the pain-rest-deconditioning cycle — and many of us are unknowingly stuck in it.

The Problem with “Just Resting”

Let’s use a little analogy. Imagine your muscles are like rubber bands. When you stretch them regularly, they stay flexible and strong. But if you leave them in a drawer, untouched for weeks? They become stiff, brittle, and prone to snapping.

Our bodies work the same way. When we stop moving, our joints lose mobility. Our circulation slows down. Our muscles shrink. And our pain increases.

So even though rest feels good temporarily, it’s not a long-term solution. It’s like putting a band-aid on a wound that needs real healing.

Movement Isn’t the Enemy, It’s the Medicine

Now, before you panic and think I’m suggesting intense workouts or gym sessions, don’t worry. That’s not where this is going.

I’m talking about gentle, nourishing movement.

Think of it as physical dhikr. A way to honor the body Allah entrusted you with, not by pushing through pain, but by partnering with it.

Simple movement sends a signal to your brain: “I’m safe. I can move. I’m healing.”

That might look like:

- A 5-minute slow walk around the house.

- Stretching your arms after each salah.

- Doing seated leg lifts in a chair.

- Gently rolling your shoulders while you do wudhu.

It doesn’t have to be fancy or hard — just consistent and kind.

REST VS RECOVERY : There’s a Difference

There’s a big difference between rest and recovery.

Rest is passive. Recovery is active. Recovery means listening to your body, pacing yourself, and moving enough to promote healing without overdoing it.

You’re not ignoring your pain. You’re responding to it wisely.

Our Deen Encourages Movement

SubhanAllah, movement is built into our worship.

Think about it: our salah is a beautiful blend of stillness and motion. We stand, bow, prostrate, and sit. Even our Prophet Muhammad (peace be upon him) lived a life of physical engagement walking, climbing, traveling, and standing in prayer for long hours.

Our bodies were created to move — not in a punishing way, but as a means of connection to Allah, to our purpose, and to the present moment.

So when we move, even with pain, we’re following the sunnah. We’re embracing trust tawakkul that our bodies can be guided gently back to strength.

The Mental and Emotional Side of Pain

Let’s not forget: chronic pain isn’t just physical.

It’s emotional. It’s mental. It’s spiritual.

Pain can lead to fear, sadness, and isolation. It makes you question your worth, your capacity, your future. And when we’re stuck in that darkness, rest feels like the only safe space.

But movement — even tiny amounts — can be a lifeline. It boosts your mood, reduces stress hormones, and increases those lovely endorphins that bring calm.

Each small movement is an act of hope.

5 Simple Ways to Start Moving with Chronic Pain

If you’re wondering where to begin, here are five gentle suggestions:

1. Morning Motion  

   Before your day begins, do 3-5 minutes of light movement even stretching in bed or walking to the kitchen.

2. Movement After Salah  

   After each prayer, add a small movement. Shoulder rolls, gentle twists, or walking around the room. That’s five opportunities a day!

3. Stretch Before Sleep  

   A calming stretch routine can help you unwind and reduce nighttime stiffness.

4. Movement Wudhu  

   As you wash each limb, move it gently. Rotate your wrists, stretch your arms. Intend healing as part of your purification.

5. Celebrate Effort, Not Intensity  

   Don’t ask, “Did I exercise today?” Instead ask, “Did I show up for myself today?” Even 2 minutes counts.

Let’s end with a dua for Strength and Healing:

Ya Shafi, O Healer,  

You created my body with wisdom and mercy. Ease my pain. Strengthen my limbs. Guide me gently back to movement and joy. Let every step I take be an act of worship and trust. Ameen.

Dear Sister, You Are Not Broken

You are not lazy. You are not weak. You are navigating a deeply personal, sacred journey with grace, even when it doesn’t feel like it.

And you don’t have to get it all right. Just start small. Start gently. Start with the belief that healing doesn’t begin when pain ends it begins when you choose to move, even a little, in faith.

I see you. I’m cheering for you. And I’m walking beside you.