7 Common Back Pain Myths You Should Know About

Back pain can be very frustrating. Not only does it limit your movement and activity, but it also has an 84 percent chance of recurrence within a year.

Even though many adults suffer back pain, most people don’t fully understand it. The average person has misconceptions about back pain that make it hard to get rid of. These are some common back pain myths you should know about to keep your back healthy.

MYTH #1: BACK PAIN MEANS MY SPINE HAS A PROBLEM

In some cases, you may suffer back pain due to spinal problems, but in most instances, the pain is due to poor posture, weak and tight muscles, and trigger points.

This means you can ease back pain by improving your posture, stretching the muscles attached to your back and massaging trigger points. However, don’t hesitate to see a doctor if the pain persists. 

MYTH #2: YOU’RE FINE ONCE THE PAIN DISAPPEARS

As I mentioned above, back pain has high chances of recurring, so don’t assume you’re safe once the pain disappears. Continue to maintain healthy habits that will prevent recurrence, such as regular exercise, proper posture, stretching, and so on.

MYTH #3: EXERCISE WORSENS BACK PAIN

The right kind of exercise can actually help ease back pain. For instance, strengthening your core may reduce the pressure on the spine and help get rid of the pain. Strengthening other muscles, such as your hamstrings and glutes may also help.

With that said, some exercises may worsen back pain. Avoid flexion-based spinal exercises, such as crunches. You should also skip high-impact exercises that involve a lot of jumping.

MYTH #4: I CAN LIVE WITH A LITTLE PAIN–IT WON’T HURT ME

Some people tend to ignore the pain if it’s not affecting their movement. That’s a bad idea, since research shows that ignoring spinal pain can increase your mortality rate by 13 percent, and that risk increases if you continue to ignore the pain.

MYTH #5: BACK PAIN IS A NORMAL PART OF AGING

We tend to suffer more pain and aches as we age, due to bone loss, muscle loss and inactivity. But the truth is many people can live a pain-free life as they age if they form the right habits.

Other than staying active, you need to follow an anti-inflammatory diet. It will lower the risk of pain-related conditions, such as arthritis.

MYTH #6: LIFTING A HEAVY OBJECT CAUSED MY BACK PAIN

Lifting a heavy object is never the real cause of back pain; it’s only a trigger. You may have posture problems or tight muscles that will become apparent once you lift something heavy.

You need to look for these underlying causes when treating back pain. Otherwise, the pain will keep recurring, and you won’t know why.

MYTH #7: RESTING WILL EASE THE PAIN

It’s okay to rest for one or two days if you’ve suffered severe back pain, but resting for a longer duration may worsen the pain. Stay active throughout the day, if you have back pain. Even light movements, like walking and tai chi, can ease the pain.