No, Your Spine Isn’t Fragile: The Truth About Back Pain

Back pain is one of the most common complaints worldwide, but misinformation about it is everywhere. Many people believe their spines are weak, fragile, and prone to injury, leading to fear-avoidance behaviors that can make pain worse. Let’s break down the biggest myths about back pain and explore what the science really says.

Myth #1: Bending and Twisting Will Damage Your Spine

One of the most persistent myths is that bending forward or twisting will harm your spine. While sudden, extreme movements under heavy load can increase injury risk, everyday movements like bending to tie your shoes or turning to grab something are completely normal. Research shows that spines are strong, adaptable, and built to move. Avoiding movement due to fear can actually lead to stiffness, weakness, and prolonged pain.

Myth #2: If You Have Back Pain, You Should Rest Until It Goes Away

In the past, doctors commonly prescribed bed rest for back pain, but we now know this is one of the worst things you can do. Staying active within your pain tolerance helps maintain strength, flexibility, and circulation. In most cases, movement is medicine. Gradually increasing activity and engaging in gentle exercises like walking, stretching, and strength training can aid recovery far more effectively than prolonged rest.

Myth #3: A “Slipped Disc” Means Permanent Damage

Many people believe that disc bulges or herniations are catastrophic injuries that require surgery. However, studies show that many people with no pain at all have disc changes visible on MRIs. Discs naturally change over time, and most herniations heal on their own. Pain levels often don’t correlate directly with MRI findings, which means you can have back pain without structural damage and vice versa. A holistic approach—including movement, education, and reassurance—is key to recovery.

Myth #4: You Need a Perfect Posture to Prevent Back Pain

The idea that there is one “perfect” posture that prevents back pain has been widely debunked. While extreme, prolonged positions can contribute to discomfort, the real issue is lack of movement, not bad posture. Your spine thrives on variety—changing positions regularly and building strength in multiple postures is more beneficial than trying to maintain a rigid, “correct” alignment all day.

What Actually Helps Back Pain?

Instead of fearing movement and avoiding activity, here’s what actually supports back health:

• Stay Active: Gentle movement and exercise help reduce pain and stiffness.

• Strengthen Your Back: Resistance training can improve resilience and decrease pain over time.

• Manage Stress: Psychological factors like stress and fear of pain can amplify symptoms.

Get Educated: Understanding that pain doesn’t always mean damage can reduce fear and improve recovery outcomes.

Final Thoughts

Your spine is strong, adaptable, and designed to move. The best thing you can do for your back is to stay active, build confidence in movement, and avoid fear-based beliefs that lead to unnecessary limitations. If you’re struggling with persistent back pain, a physiotherapist can help guide you toward safe, effective strategies for recovery. Remember: movement is not the enemy—fear and misinformation are!