4 Back Pain Myths You Should STOP Believing (and what actually works)

Intro

Back pain is one of the most common complaints worldwide, but most people are getting it all wrong. From advice to rest endlessly, to obsessing over posture, many myths can actually make your pain worse.

In this article, we’ll break down the 4 biggest back pain myths and explain what really works to relieve pain and protect your spine. Whether you’re recovering from a flare-up or trying to prevent recurring pain, understanding these myths is the first step toward real results. And remember, all the treatment suggestions below are done by a physical therapist. So go see one or just book me with this link: https://art-of-pt-sports-physical-therapy.square.site/

Anyway, onto the myths...

Myth 1- Resting Is Recovery for Back Pain

Many people assume lying down or avoiding activity will help their back heal. While rest for a day or two during a severe flare-up can help, long periods of inactivity actually slow recovery. Your muscles and joints need movement to stay strong and mobile, and gentle activity improves circulation, reduces stiffness, and supports the spine.

What actually works:

-Light walking or mobility exercises daily

-Gradually adding strength exercises under guidance (of a doctor of physical therapy)

-Avoiding prolonged bed rest unless absolutely necessary

Movement not only promotes faster recovery but also reduces the likelihood of future flare-ups. So, don’t fear activity, your back is stronger than you think.

Myth 2- Pain Equals Damage

It’s easy to assume that if your back hurts, something is seriously wrong. But pain doesn’t always mean tissue damage. Most back pain isn't serious if not due to catastrophic injury. This misconception often leads people to avoid movement or seek unnecessary treatments.

What actually works:

-Gradual, guided movement to desensitize nerves and improve strength

-Understanding that discomfort doesn’t always indicate harm

-Using evidence-based pain management techniques, like physical therapy exercises

By learning to move safely despite pain, you can regain confidence, improve function, and recover faster, without unnecessary worry.

Myth 3- Your Bad Posture Is Why You Have Back Pain

While posture matters (eh i guess), most back pain is not caused by slouching at your desk or standing awkwardly. Research shows that occasional slouching, sitting, or standing in “bad posture” rarely causes chronic pain. Fixating on perfect posture can create anxiety and tension, which may worsen discomfort.

What actually works:

-Focus on movement variety throughout the day

-Strengthen core and spinal stabilizers rather than obsessing over posture

-Take frequent breaks from sitting or standing in one position

-By letting go of the “perfect posture” myth and embracing movement, you can reduce strain and improve spinal health naturally.

Myth 4- You Need an MRI to Fix Back Pain (my personal fav)

Many people think an MRI is essential to understand or fix back pain. In reality, most MRIs show normal age-related changes that have nothing to do with pain. Over-reliance on imaging can lead to unnecessary worry, invasive treatments, or even surgery that isn’t needed.

What actually works:

-A proper physical assessment by a PT

-Graded movement and exercise programs tailored to your needs

-Imaging only if there are serious “red flag” symptoms like numbness, weakness, or unexplained weight loss

A hands-on evaluation combined with movement-based treatment is often more effective than imaging alone.

Final Thoughts

Stop being afraid of back pain and regain control of your life. Physical therapy helps. It's called therapy because it's a process. So take back your health and book your free consult with me today. Link is here:

https://art-of-pt-sports-physical-therapy.square.site/

Questions or concerns? Let me know below.

Dr. G