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Low back pain is a common problem. It hinders the ability to work, play, exercise, and complete daily living activities. As a physical therapist, I see the results of my clients trying to treat back pain using incorrect information. These myths can hinder improvement of back pain or even cause worsening symptoms!
Rest is the best medicine.
Bending, twisting, and lifting will make it worse.
I just need to strengthen my core.
Getting my back popped or adjusted will cure my pain.
I shouldn’t lift weights with low back pain.
1. Rest is the best medicine.
Low back pain is commonly caused by weakness, impaired mobility, or muscle imbalance. In order to strengthen, increase flexibility, and improve muscle balance, the best medicine is movement! It is impossible to improve strength or flexibility by resting. We all know that
2. Bending, twisting, and lifting will make it worse
Generalized movement and exercise has been shown to help improve back pain as compared to rest!
3. I just need to strengthen my core.
Of course, core strengthening is huge when treating low back pain. If you only strengthen your core, however, you are ignoring many major players in the cause of low back pain. Hip strength, spinal mobility, hip mobility, and pelvic floor control can be often be missed and are common contributors to pain.
4. Getting my back popped or adjusted will cure my pain.
Manual therapy techniques (such as massage or getting your back popped) can help with low back pain. Studies have shown, however, that the use of manual therapy plus exercise or just exercise alone are more successful when treating low back pain than with manual therapy alone.
5. I shouldn’t lift weights with low back pain.
Lifting weights and performing functional strengthening exercises have been shown to decrease the frequency of acute low back pain. Core and hip weakness are common causes of pain which can be remedied with strengthening exercises such as lifting weights.
These are all very good tips on things you should or shouldn't do when you have back pain. The most important tip, though, is to get help when you need it. See a professional to see what can be done about your pain!
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