4 Back Pain Myths That Keep You Suffering (And The Truth You Need To Know)
4 Back Pain Myths That Keep You Suffering (And The Truth You Need To Know)
If you’re one of the millions struggling with persistent back pain, you’ve probably heard plenty of well-meaning advice. Friends, family members, and even some healthcare providers might offer solutions that sound logical but aren’t backed by the latest science.
These myths don’t just waste your time, they can actually prolong your suffering and prevent real healing. Let’s bust the four most common back pain myths I hear every day in my practice.
Myth #1:
“Rest is the best medicine. I just need more time.”
You hurt your back, so naturally, you should rest until it heals, right? It seems logical, after all, that’s what we do with most injuries.
The Truth:
Extended rest beyond 3 weeks actually weakens your body and reinforces pain patterns. Your back isn’t healing, it’s adapting to dysfunction.
When you rest for prolonged periods, several problematic things happen:
Your muscles begin to atrophy (weaken) from disuse
Your pain sensitivity increases as your nervous system becomes more protective
Your body develops compensation patterns that create new problems
Your confidence in movement decreases, creating fear that feeds the pain cycle
Research consistently shows that appropriate, guided movement is essential for healing back pain. The key word is “appropriate”—not all movement is created equal, and the right approach depends on your specific condition.
Instead of extended rest, most back pain responds better to:
Gentle, controlled movement that respects pain boundaries
Gradually increasing activity levels
Movement that enhances blood flow to damaged tissues
Strategies that calm an overprotective nervous system
The bottom line: After the acute phase (2-3 days), prolonged rest becomes your enemy, not your friend.
Myth #2:
“I just need to strengthen my core.”
“Core strength” has become the holy grail of back pain recovery. You’ve probably been told that if you just do enough planks, crunches, or sit-ups, your back pain will vanish.
The Truth:
Random core exercises often make back pain worse. The real issue is movement quality, not just strength. You need a system that addresses how your entire body works together.
Here’s why core strengthening alone often fails:
It emphasizes muscles that might already be overactive
It neglects the deeper stabilizing muscles that actually support your spine
It rarely addresses movement patterns that trigger pain
It doesn’t consider how your hips, thoracic spine, and other regions affect your lower back
Your body is an interconnected system. When one part isn’t working properly, others compensate—creating a chain reaction of dysfunction. That’s why isolated core exercises rarely solve the problem.
What works better is:
Movement pattern retraining that addresses your specific dysfunctions
Integration of breathing strategies with movement
Progressive loading that respects tissue tolerance
A whole-body approach that considers all contributing factors
The bottom line: Core strength matters, but HOW you move matters more.
Myth #3:
“Surgery is inevitable if I want real relief.”
When you’ve been in pain for months or years, surgery can seem like the only option left. Many people believe that serious or persistent back pain inevitably leads to surgical intervention.
The Truth:
Research shows 90% of back pain cases resolve without surgery when given the right rehabilitation approach. Your body isn’t broken it’s just using outdated software.
Even conditions that sound scary on imaging reports often don’t require surgery:
Disc bulges and herniations frequently heal with proper rehabilitation
Degenerative disc disease responds well to the right movement strategy
Spinal stenosis symptoms can often be managed with targeted approaches
Many cases of sciatica resolve completely with non-surgical intervention
Multiple research studies have shown that surgical outcomes for non-specific back pain are often no better than conservative approaches in the long run. Yet surgery carries risks that non-surgical approaches don’t.
The most effective approach for most back pain includes:
Identifying and addressing the root causes
Proper loading to stimulate tissue healing
Movement retraining to eliminate pain triggers
Progressive strength building for long-term resilience
The bottom line: Surgery should be a last resort, not the default option, for most back pain cases.
Myth #4:
“My pain comes and goes, that means it’s getting better.”
Fluctuating pain levels can give false hope. Many people interpret “good days” as evidence of healing, while dismissing “bad days” as temporary setbacks.
The Truth:
Fluctuating pain signals an underlying problem that hasn’t been fixed. Without addressing the root cause, you’re stuck in the pain cycle indefinitely.
Pain that comes and goes indicates that:
The underlying dysfunction remains unresolved
Your movement patterns occasionally trigger symptoms
Your body hasn’t developed the resilience needed for consistent pain-free function
You’re managing symptoms rather than addressing causes
This on-again, off-again pattern can continue for years, leading to frustration and hopelessness. Many people fall into the trap of only seeking help during flare-ups, never investing in a long-term solution.
A more effective approach involves:
Identifying the specific movements or positions that trigger pain
Learning how to move differently to avoid those triggers
Building capacity and resilience in previously painful movements
Creating a progressive plan for long-term strength and function
The bottom line: True healing means consistent, dependable pain-free movement, not just “fewer bad days.”
The Path Forward
If you’ve been caught in the trap of these back pain myths, you’re not alone. The good news is that there’s a better way forward.
The Pain-to-Strength Framework™ offers a comprehensive approach that addresses the root causes of back pain while building the strength and movement quality needed for lasting relief.
Instead of temporary fixes, it provides a step-by-step system that transforms how your body moves and functions. The result isn’t just pain reduction, it’s a stronger, more capable body that serves you better than before.
Ready to move beyond these myths and find real, lasting relief? Book your free Back Pain Strategy Call to discover what’s really causing your pain and how to fix it for good.
Matthew is a back pain specialist with 15 years of experience helping clients move from pain to strength. Through the Pain-to-Strength Framework™, He has helped 2500+ of people overcome persistent back pain without surgery or endless treatments.
