Back pain is one of the most common health complaints, affecting millions of people worldwide. Despite its prevalence, many myths and misconceptions about back pain persist. Understanding the truth behind these myths can help you manage and prevent back pain more effectively. In this post, we will explore and debunk the three biggest myths about back pain.
Myth 1: Bad Backs Run in the Family
The Myth: If your parents or grandparents had back problems, you’re destined to have them too.
The Reality: While it's true that 80% of people will experience back pain at some point in their lives, this does not mean back pain is hereditary. What often gets passed down through generations are habits and lifestyle choices that contribute to back pain. For instance, a sedentary lifestyle, poor posture, and inadequate exercise are common family traits that can lead to back issues. (Note there are some conditions that are genetic that can cause back pain, this blog post is not attempting to speak to those conditions)
A New Perspective: Instead of viewing back pain as a genetic inevitability, focus on changing the habits and lifestyle choices that increase your risk. Regular physical activity, maintaining a healthy weight, and practicing good posture can significantly reduce your chances of experiencing back pain.
Myth 2: Posture is Causing My Back Pain
The Myth: Poor posture is the primary cause of back pain, and maintaining perfect posture can prevent it.
The Reality: There is no solid research confirming a direct correlation between specific postures and back pain. While poor posture can contribute to discomfort, it is not the sole cause of back pain. The real issue is often staying in one position for too long, whether it's sitting, standing, or lying down.
A New Perspective: Instead of obsessing over perfect posture, think of your next posture as your best posture. Keep moving and change your position regularly throughout the day. Incorporate stretches and exercises that promote mobility and strength, which can help alleviate and prevent back pain more effectively than trying to maintain a rigid posture.
Myth 3: My Back Pain is Due to Spinal Misalignment and Needs Adjusting
The Myth: Back pain is often due to the spine being out of alignment and needs to be "popped" back into place by a Chiropractor or Osteopath.
The Reality: The idea that your spine can be "adjusted" back into place is outdated and not supported by modern research. If spinal adjustments were truly effective, contact sports would be far more dangerous than they are. While manipulative adjustments can provide temporary relief, they do not address the underlying causes of back pain.
A New Perspective: Focus on a gradual return to meaningful activities rather than relying on spinal adjustments. Engage in exercises that strengthen the body, its muscles and connective issues, improve body awareness, and enhance overall strength & fitness. The aim is to build a more resilient body that can withstand life, not "undo" the demands of the activities you enjoy at your monthly appointment.
Understanding Back Pain: A Complex but Common Issue
Back pain is complex and multifaceted, often resulting from a combination of factors rather than a single cause. Misconceptions about back pain can lead to ineffective treatments and prolonged recovery times. By debunking these myths, we can adopt a more evidence-based approach to managing back pain.
Why These Myths Persist: It’s not surprising that these narratives have stuck around; they offer simple explanations for a complex problem. However, it’s frustrating when outdated myths are perpetuated, especially by healthcare practitioners, as they can contribute to fear and ineffective treatments.
Practical Tips for Managing Back Pain
1. Stay Active: Engage in regular physical activity to keep your muscles strong and flexible.
2. Practice a Non Sedentary Lifestyle: Focus on moving and changing positions rather than maintaining a rigid posture. Walk whenever possible. Start with parking further away from the shops.
3. Strengthen the Body: Train the Spine in all movements (flexion/extension/rotation/lateral flexion), Train spinal rigidity
4. Optimise Recovery: Nourish your body with a varied diet that prorities protein, fats and carbs with adequate hydration and fibre. Sleep like your life depends on it. Stress can contribute to muscle tension and back pain, so practice stress-relief techniques like mindfulness and conscious breathing.
5. Seek Professional Advice: If back pain persists, consult with a healthcare professional who can provide evidence-based treatments and advice.
Know that, despite claims there is not one magical way of fixing back pain, it will likely be a collection of the above and more that would help majority of cases, so be mindful getting caught in the narrative that there's one thing wrong that's causing your or your loved ones discomfort and therefore one thing to fix it. Take a holistic approach.
By understanding the true nature of your back pain and dispelling common myths, you can take proactive steps to manage and prevent it effectively. Embrace an individualised and holistic approach that includes physical activity, healthy habits, and professional guidance to achieve long-term relief and well-being.
For more insights and detailed strategies on managing back pain, stay tuned to our blog and subscribe to our newsletter for regular updates.
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