Back pain is one of the most common medical complaints, affecting millions of people worldwide. Despite its prevalence, there’s a lot of misinformation about what causes back pain, how to treat it, and how to prevent it. These myths can lead to unnecessary suffering or even worsen the problem.
Let’s take a closer look at some of the most common myths about back pain—and the truths behind them.
This is one of the most common myths — and it’s NOT true. It’s natural to feel like lying in bed when experiencing back pain, but being sedentary can make things worse.
When I experienced my first excruciating back spasm as a student in Oxford, I couldn’t get out of bed. My doctor advised me to sit, study, and take ibuprofen every 4–6 hours. However, the next day, my condition worsened because I had been sitting all day. I couldn’t move or concentrate due to the fuzzy-headed side effects of the painkillers.
While short-term rest may relieve severe pain for a day or two, extended inactivity weakens muscles, reduces flexibility, and delays recovery. Research suggests movement is key—getting blood flow to the area reduces inflammation, while stretching prevents muscle tension and additional strain on your back.
Yes, it may feel painful initially, but gentle movement is critical to recovery. For general backaches, light exercise—such as walking or gym exercises—helps maintain mobility and strengthen muscles. Avoid extreme activities, such as running marathons or lifting excessively heavy weights, but don’t shy away from movement altogether.
If you are taking prescribed painkillers, always consult your GP. The advice here does not replace guidance from a medical professional.
While short-term use of painkillers can help manage pain and restore movement, long-term reliance on medication is a concern. For example, the opioid crisis in the United States is a stark reminder of the dangers of prolonged medication use. Europe is also at risk of a similar crisis in the coming years, which highlights the need for alternative approaches.
Gentle movement practices, such as Pilates or yoga, as well as therapies like chiropractic care, acupuncture, physiotherapy, or massage, can provide long-term, natural relief. I encourage patients to use painkillers only in the first week and begin weaning off them as they explore non-invasive treatments.
This myth is one of my favorites to debunk.
At least 70% of patients I see in their initial consultation will explain their symptoms with phrases like, “It’s just old age” or “It’s because I’m getting older.”
The truth? Back pain doesn’t discriminate by age. While older adults may be more prone to degenerative conditions, back pain also affects younger individuals due to poor posture, sports injuries, or carrying heavy backpacks. In fact, males aged 20–30 are the most common demographic to experience a prolapsed disc.
The modern sedentary lifestyle—sitting at desks or staring at screens for hours—has significantly contributed to back pain among younger generations. Practicing good posture and engaging in light resistance exercises can make a big difference, regardless of age.
Chiropractic care is a vital tool for not only alleviating back pain but also educating patients about the myths surrounding it. Chiropractors take a non-invasive, drug-free approach to back pain management.
Through spinal adjustments, soft tissue therapy, and targeted exercises, chiropractors address the root cause of pain rather than just masking symptoms.
Here’s how chiropractic care helps:
Chiropractic care doesn’t just treat back pain—it empowers you to make informed decisions about your health.
Back pain is a complex issue, and misconceptions can often make it worse. The key to managing and preventing back pain lies in understanding its causes and seeking proper care.
If you’re struggling with back pain, don’t let myths guide your decisions. Consult a qualified healthcare professional for accurate advice and personalized treatment.
By staying informed and proactive, you can protect your spine, reduce pain, and enjoy a healthier, more active life.
If you have questions or myths you’d like clarified, please don’t hesitate to reach out — we’re always here to help!
With love,
Sophie
