Low Back Pain: The Myths, Facts and your guide to better managing it.
In this blog post, we tackle prevalent myths surrounding low back pain (LBP) and present evidence-backed facts to equip you with knowledge for a healthier spine. Alongside debunking myths, we also provide below some practical strategies to actively manage and alleviate low back pain.
12 Myths About Low Back Pain
Myth 1: Low back pain is a serious medical condition. Low back pain is not a life-threatening condition. Most cases resolve on their own after 4-6 weeks. Seeking guidance for management is beneficial, especially for those with specific activity goals.
Myth 2: Low back pain gets worse with age. Most episodes of LBP improve; it doesn't deteriorate with age. Aging leads to natural disc and spine changes, much like the appearance of "grey hair" or "wrinkles," which may not correlate with pain.
Myth 3: Persistent low back pain always indicates tissue damage. Psychological factors play a stronger role than tissue damage in persistent pain. Research shows that pain doesn't always align with structural issues.
Myth 4: Scans are Always Necessary. Scans don't determine prognosis or improve outcomes for LBP. Early imaging may lead to unnecessary fear, hindering movement. Imaging is warranted in specific cases based on neurological deficits or suspected serious conditions.
Myth 5: Pain during exercise signals harm to the spine. Graduated exercise and movement are safe and beneficial. Progressive loading is key to building resilience, even for those experiencing pain.
Myth 6: Poor Posture Causes LBP. Spine posture doesn't predict low back pain. Posture is dynamic, and variety is key to reducing sensitivity. The best posture is usually your next one, so moving often and switching positions day to day is key.
Myth 7: Weak 'Core' Muscles Cause LBP. A weak core doesn't cause low back pian; Core work can improve pain, but most likely because individuals are performing a scaled-back version of certain exercises or simply deloading a particular area for a temporary period of time. LBP has multidimensional causes, and core stability work isn't the sole solution.
Myth 8: Repeated Spinal Loading Results in Tissue Damage. Controlled spine movement and loading build resilience. Progressive adaptation, such as deadlifting and resistance training, benefits the spine.
Myth 9: Pain Flare-Ups Indicate Tissue Damage. Pain flare-ups are often related to activity, stress, and mood changes. For example, doing something you haven’t done a long time with high intensity and long duration may contribute to a flare up. If we can find movements that can attenuate or reduce pain, either a variation of the provocative movement or a scaled back version of it, that can also tell us that pain is likely from sensitivity and not from actual tissue damage.
Myth 10: Medications, Injections, and Surgery are Necessary for Treatment. Effective care for LBP is affordable and safe, focusing on education, coaching, and a holistic approach. Additionally, surgery and modern medicine benefit much better when paired with nutrition, sleep, exercise, and meditation altogether.
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If you’re currently dealing with low back pain, here are our top 10 simple and effective things you can do right now to help manage it:
Take More Breaks When Working in One Position
Reframe your pain: Empower yourself by understanding controllable factors and focusing on manageable aspects.
Lift Weights: Strengthening exercises attenuate pain and build resilience in back muscles.
Pain free movement: engage in movements that are tolerable at the moment to build your confidence and scale from there.
Go for a gentle walk: it increases movement without overburdening the body.
Eat enough food, drink enough water: Proper nutrition/hydration reduces inflammation and supports overall health.
Hang with Friends: Cultivate a strong support system; socializing helps with the psychological component of pain.
Mindfulness and Meditation: Techniques like mindfulness contribute to pain management by supporting mental well-being.
Sleep Earlier: Prioritize sufficient sleep for adequate rest and recovery.
Meaningful activity: Engage in activities you love for emotional support and pain management.
Reference:
O'Sullivan PB, Caneiro JP, O'Sullivan K, Lin I, Bunzli S, Wernli K, O'Keeffe M. Back to basics: 10 facts every person should know about back pain. Br J Sports Med. 2020 Jun;54(12):698-699. doi: 10.1136/bjsports-2019-101611. Epub 2019 Dec 31. PMID: 31892534.
