Busted: eight myths about low back pain

Low back pain is one of the most common problems we suffer from—and yet we know so little about what causes it and how best to treat it

There are eight major myths about back pain that Meghan Murphy, a neurosurgeon at the Mayo Clinic Health System in Mankato, Minnesota, has busted.¹

1. Myth: Lifting heavy objects is the main cause of back pain

Fact: Poor form during lifting can contribute to back pain, but the major culprits are a sedentary lifestyle, poor posture, obesity and genetic factors.

2. Myth: Bedrest will make back pain better

Fact: It depends on the cause of your pain, but bedrest is unlikely to help. If it’s muscle strain, taking it easy for a few days may bring relief. However, bedrest can also prolong or worsen back pain. If your pain is due to nerve compression, a disc issue or joint degeneration, inactivity can cause more problems, like tighter muscles, worse pain, and a loss of physical condition and mobility.

3. Myth: Sitting on a fat wallet can lead to back pain

Fact: Sitting with a large wallet in your back pocket can push on the sciatic nerve and tilt the pelvis, which might cause leg or hip pain and numbness but typically not back pain.

4. Myth: Back pain is always due to a serious underlying condition

Fact: Muscle strains or sprains are the most common causes, not serious conditions like disc or vertebrae issues. Most back pain goes away on its own.

5. Myth: You should avoid exercise when experiencing back pain

Fact: Exercise and physical activity are usually recommended to manage and prevent back pain. Working to strengthen your core muscles (including your back muscles), improve flexibility and maintain a healthy weight can help you achieve a healthier back. Depending on your pain, you may need to adjust your activity.

6. Myth: Surgery is the only solution for chronic back pain

Fact: The most common causes of back pain aren’t relieved by surgery. Nonsurgical treatments like physical therapy, medications, injections and lifestyle modifications often go a long way toward reducing chronic back pain.

7. Myth: A firm mattress is the best for alleviating back pain

Fact: The ideal mattress firmness varies from person to person. Some people find a firm mattress relieves their pain, and others may benefit from a medium or soft one.

8. Myth: Poor posture doesn’t contribute to back pain

Fact: People often spend hours slouching while staring at a computer or cell phone, which draws the eyes down and curves the neck. These habits can strain muscles and joints, causing pain over time.

Here’s what to do instead

Low back pain doesn’t have to be just “one of those things.” There’s plenty you can do to ensure you’re not another victim, and here are the three main things:

1. Maintain an ideal body weight.Excess weight increases stress on all joints, including the spine.
2. Strengthen your core.Stronger core muscles, including abdominal and intrinsic back muscles, can help take the stress off your spine.
3. Stay active. Regular movement is essential for keeping your body active.

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