Back Pain: Common Myths That Could Be Holding You Back

For some people, it can persist for months or even years. When pain lasts for more than 12 weeks, it is generally considered chronic low back pain.

Despite how common it is, there are still many misconceptions about what back pain means and how it should be managed.

Myth #1: “Pain means my back is damaged”

Pain can feel like a warning that something is being damaged. However, particularly with chronic low back pain, the intensity of pain does not necessarily reflect the amount of tissue damage.

For many people with chronic low back pain, there isn't one specific structure or injury that completely explains their symptoms. Pain is complex and can be influenced by factors such as physical activity, sleep, stress, previous experiences with pain and sensitivity of the nervous system.

This doesn't mean the pain isn't real. Rather, pain is a complex protective experience and is not simply a measure of physical damage.

Myth #2: “A disc bulge or degeneration on my scan must be causing my pain”

Terms such as disc bulge and degeneration can sound concerning. However, these changes are commonly found on scans in people without back pain and become increasingly common as we age.

Imaging findings and pain don't always have a simple one-to-one relationship. Someone can have substantial changes on imaging with little or no pain, while another person can experience significant pain without major structural abnormalities.

Therefore, imaging findings need to be interpreted alongside your symptoms, medical history and clinical assessment.

Myth #3: “I should rest and avoid exercise when my back hurts”

When your back is painful, avoiding movement can feel like the safest option. While temporarily modifying activity during a flare-up may be appropriate, prolonged rest and movement avoidance are generally not recommended for chronic low back pain.

Over time, avoiding activity can contribute to reduced strength, fitness and confidence with movement.

Instead, regular physical activity and exercise are important components of chronic low back pain management. Exercise can help reduce pain, improve physical function and rebuild confidence with movement.

Rather than avoiding bending, lifting or exercise altogether, the goal is often to gradually build your capacity to perform these activities comfortably and confidently.

Myth #4: “Treating my back is only about my back.”

Managing persistent back pain can involve more than exercises or treatments directed at the spine.

Factors such as sleep, stress, physical activity, general health and our thoughts and concerns about pain can influence how pain is experienced and managed.

This doesn't mean pain is “all in your head”. Instead, persistent back pain can be influenced by a combination of biological, psychological and social factors.

This is why effective management may take a broader approach, including exercise, education, lifestyle factors and gradually returning to meaningful activities.