Three Common Myths About Back Pain
Back pain is one of the most common physical complaints across the globe, affecting millions of people each year. In fact, it’s estimated that 70–90% of people will experience some form of back pain in their lifetime. Despite how widespread it is, many myths and misconceptions still surround the topic of back pain, often leading to confusion and improper management.
In this post, we’ll set the record straight on some of the most common myths about back pain and provide tips to help you manage and reduce discomfort.
Myth #1 – Discs can ‘slip’ out of place
Sitting between the vertebrate of the spine are soft discs that provide flexibility and shock absorption to the spine. One of the most persistent myths about back pain is the idea that spinal discs can "slip" out of place. People often believe that their back pain is due to a disc "slipping" and needs to be "put back in" by a health professional.
The truth: Discs don’t slip. They can bulge or herniate, which means they can change shape slightly or become compressed, potentially pressing on nerves. This can cause discomfort or even intense pain, but the notion that they simply "slip" out of place is inaccurate. The spine is more complex than that, and discs are well-anchored in place by ligaments and muscles.
If you’re experiencing persistent back pain, it’s essential to get a proper diagnosis from a healthcare professional. Treatment often involves addressing muscle imbalances, improving posture, and staying active to maintain spinal health.
Myth #2 – If you have low back pain, you should stay in bed
For decades, people have believed that bed rest is the best remedy for low back pain. After all, if something hurts, shouldn’t we rest it? The idea that lying down will help your back recover faster is a widespread misconception that often leads to slower recovery.
The truth: Prolonged bed rest can actually worsen back pain. While it’s important to avoid activities that might aggravate your injury in the acute stage, staying immobile for too long weakens muscles and can stiffen joints. In many cases, gentle movement and activity are the best approaches to recovery. Walking, light stretching, and specific exercises recommended by a physiotherapist can help alleviate pain and promote healing.
So, rather than spending days in bed, it’s better to keep moving, within the limits of what feels comfortable. Your back will thank you. If you are unsure of what kind of exercises you should be doing, your physiotherapist can help guide you with a targeted exercise program.
Myth #3 – Severe pain means severe damage
This myth can be particularly alarming to those who experience intense pain. It's easy to assume that if your pain feels severe, the damage to your back must be significant. However, this isn’t always the case.
The truth: Pain that is severe, strikes suddenly and without warning can be a very scary experience. If this happens to you, you could be forgiven for assuming you must have sustained a very serious injury. The fact is, however, that the spine, being surrounded by nerves is a particularly sensitive area of the body and pain in this area can be very strong without significant damage. A small ligament sprain or muscle tear can actually cause a large amount of pain and it is common for intense symptoms to settle down quickly, even disappearing within a few days. In many cases, symptoms that last for longer than 2-3 weeks are caused by changes to your movement patterns in response to this pain and not the original injury itself.
How to Reduce Low Back Pain
If you’re dealing with low back pain, the good news is that there are steps you can take to reduce discomfort and prevent future episodes. Here are some proven strategies:
Stay Active: Movement is medicine for your back. Engage in low-impact activities like walking, swimming, or yoga. These exercises can strengthen your muscles, improve flexibility, and support spinal health.
Strengthen Your Core: A strong core is essential for a healthy back. Focus on exercises that target your abdominal and lower back muscles, such as planks, bridges, and gentle pilates movements. These exercises help support your spine and reduce strain on your back.
Practice Good Posture: Poor posture, especially while sitting for long periods, can contribute to back pain. Ensure your chair provides proper lumbar support, keep your feet flat on the floor, and avoid slouching.
Use Heat or Ice: Applying heat can relax tense muscles, while ice can reduce inflammation in acute cases of back pain. Use whichever feels best, or alternate between the two.
Consult a Professional: If your back pain persists, consider consulting a physiotherapist. They can assess your condition and provide personalised exercises or treatments to help relieve pain.
Common Causes of Low Back Pain
Back pain can arise from a variety of factors, many of which are related to modern lifestyles. Here are some of the most common causes:
Poor Posture: Slouching at your desk, hunching over your phone, or standing with a rounded back can strain muscles and lead to pain over time.
Sedentary Lifestyle: Lack of movement weakens muscles, especially the core muscles that support your spine, making you more prone to injury and pain.
Muscle Strain: Lifting heavy objects improperly or making sudden, awkward movements can strain back muscles, leading to pain that might last for days or weeks.
Stress: Emotional stress can lead to physical tension, particularly in the back and neck. Chronic stress can cause muscle stiffness and contribute to ongoing pain.
In conclusion, back pain is a complex issue, but understanding the facts can help you manage it better. By debunking common myths and adopting simple strategies like staying active, improving posture, and seeking professional guidance, you can reduce the impact of back pain on your life.
If you’re struggling with back pain, don’t hesitate to reach out to a healthcare provider for advice tailored to your situation. Your journey to better back health starts with understanding the facts.
Our articles are not designed to replace medical advice. If you have an injury or health concern, we recommend seeing a qualified health professional.
