10 Myth Busting Facts about Back Pain!
One of the most common complaints that we see in our clinic is patients presenting with low back pain. Worldwide, back pain is the single leading cause of disability, preventing many people from engaging in work and physical activity. Experts estimate that 80% of the population will experience back pain at least once in their lives and that between 1990 and 201t the years lived with lower back pain increased by 54%. More often than not we are seeing an increase in misconceptions about what causes lower back pain and what people can do to improve their condition.
Below is a list of 10 myth busting facts about back pain to help improve your understanding and ease some of those fears!
1. Persistent back pain can be scary but it is rarely dangerous
Persistent back pain can be distressing and disabling , but it's rarely life-threatening and you are unlikely to end up in a wheelchair.
2. Getting older is not a cause of lower back pain
Although it is a widespread concern and belief that getting older causes or worsens back pain, research does not support this. Evidence - based treatments can help at any age.
3. Persistent back pain is rarely linked with soft tissue damage
Backs are strong! If you had an injury, tissue healing occurs within three months, so if pain persists past this time,it usually means there are other contributing factors. A lot of back pain starts with no injury or with simple everyday movement. These occasions may relate to stress, tension, fatigue, inactivity or unaccustomed activity which make the back sensitive to movement and loading.
4. Scans rarely show the cause of back pain
Scans are only helpful in a minority of people. Lots of scary sounding things can be reported on scans such as disc bulges, degeneration, protrusions, arthritis etc. Unfortunately what isn't mentioned is that these are common findings in people without back pain. Most disc prolapses shrink over time.
5. Pain with exercise and movement doesn’t means you are doing harm
When pain persists, it is common that the spine and surrounding muscles become sensitive to touch and movement. The pain you feel when exercising reflects how sensitive these structures are - not how damaged you are. Exercise and movement is one of the most effective ways to help treat back pain.
6. Back pain is not caused by poor posture
How we sit, stand and bend does not cause back pain even though these activities may be painful. A variety of postures are healthy for the back. It is safe to relax during everyday tasks such as sitting, bending and lifting with a round back - in fact, it's more efficient!
7. Back pain is not caused by a ‘weak core’
Weak core muscles do not cause back pain, in fact people with back pain often tense their ‘core’ muscles as a protective response. Being strong is important when you need muscles to switch on, but being tense all the time isn't helpful. Learning to relax the ‘core’ muscles during everyday tasks is helpful.
8. Backs do not wear out with everyday loading and bending
The same way lifting weights make muscles stronger, moving and loading make the back stronger and healthier. So activities like running, twisting, bending and lifting are safe if you start gradually and practice regularly.
9. Pain flare-ups don’t mean you are damaging yourself
The most common triggers of flare-ups are things like poor sleep, stress, tension, worries, low mood, inactivity or unaccustomed activity. Controlling these factors can help prevent exacerbations. If you have a flare-up, instead of treating it like an injury try and stay calm, relaxed and keep moving.
10. Injections, surgery and strong drugs usually aren’t a cure
Spine injections, surgery and strong drugs like opioids aren’t very effective for persistent back pain in the long term. They come with risks and can have unhelpful side effects. Finding low-risk ways to put you in control of the pain is key!