Fact 1. Persistent back pain can be scary but it’s rarely dangerous

Persistent back pain can be distressing and disabling, but it’s rarely life-threatening and you are very unlikely to end up in a wheelchair

Fact 2. Getting older is not a cause of back pain

Though it is a widespread belief and concern that getting older causes or worsens back pain, research does not support this and evidence-based treatments can help at any age.

Physiotherapy for lower back pain and sciatica
Lower back pain from exercise

Fact 3. Persistent back pain is rarely associated with serious tissue damage

Backs are strong. If you have had an injury, tissue healing occurs within 3months, so if pain persists past this time, it usually means there are other contributing factors. A lot of back pain begins qith no injury or with simple, everyday movement. These occasions may relate to stress, tension, fatigue, inactivity or unaccustomed activity which makes the back sensitive to movement and loading.

Fact 4. Scans rarely show the cause of back pain

Scans are only helpful in a minority of people. Lots of scarey-sounding things can be reported on scanssuch as disc bulges, degeneration, protrusions, arthritis etc. Unfortunately, the reports don’t say that these findings are very common in people without back pain and that they don’t predict how much pain you feel or how disabled you are. Scans can also change, and most disc prolapses shrink over time.

lumbar spine xray
Fix lower back pain with exercise

Fact 5. Pain with exercise and movement doesn’t mean you are doing harm

When pain persists, it is common that the spine and surrounding muscles become really sensitive to touch and movement. The pain you feel during movement and activities reflects how sensitive your structures are – not how damaged youa re. So it’s safe and normal to feel some pain when you start to move and exercise. This usually settles down with time as you get more active. In fact, exercise and movement are one of the most effective ways to treat back pain.

Fact 6. Back pain is not caused by poor posture

How we sit, stand and bed 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!

Fact 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. This is like clenching your fist after you’ve sprained your wrist. Being  strong is important when you need muscles to switch on, but being tense all of the time isn’t helpful. Learning to relax the core muscles during every day tasks can be just as helpful as activating them.

posture for back pain
activity and movement helps back pain

Fact 8. Backs do not wear out with everyday loading and bending

The same way lifting weights makes muscles stronger, moving and loading make the back stronger and healthier. So activities like running, twisting, bending and lifting are safe of you start gradually and practice regularly.

Fact 9. Pain flare-ups don’t mean you are damaging yourself

While flare-ups can be very painful and scary, they are usually not related to tissue damage. The common triggers are things like poor sleep, stress, tension, worries, low mood, inactivity and unaccustomed activity. Controlling these factors can help prevent exacerbations, and if you have a pain flare-up, instead of treating it as an injury, try to stay calm, relax and keep moving!

Fact 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 the key.

movement is medicine for back pain