Lower back pain is one of the most common reasons people walk into my clinic, and almost every time, they arrive carrying not only discomfort but also a handful of myths they’ve heard from friends, family, the internet, or even outdated advice from years ago. These myths stick around because they feel intuitive, but they often make recovery harder. Over the years, I’ve seen how deeply these misconceptions can affect people—creating fear, hesitation, and sometimes even prolonging pain.
So today, I want to break down a few of the myths that refuse to die, and share what I’ve learned from working with hundreds of cases of lower back pain.
Myth 1: “Back pain means something is seriously damaged.”
This is the myth that causes the most fear. When people feel a strong spasm or sharp pain, they assume the worst—that something tore, slipped, or broke. The reality is that most back pain has nothing to do with structural damage. Muscles can spasm from stress, poor movement habits, or simply fatigue. Discs can become irritated without being “destroyed.” A sudden twinge doesn’t mean you’re injured forever.
Pain is a warning signal, not a diagnosis. It’s the body’s way of saying, “Pay attention to how you’re moving,” not “You’re broken.”
Myth 2: “The best thing for back pain is bed rest.”
This myth may be the most stubborn. Decades ago, total rest was the standard recommendation. We now know it often makes things worse. When you stop moving, your muscles weaken and stiffen, circulation slows down, and inflammation has fewer opportunities to clear out. Before long, the pain increases simply because the body is doing nothing.
When I work with patients, gentle movement is always part of the early plan. Walking, light stretching, and controlled exercises stimulate healing. Movement tells your back, “You’re safe, you can function.” Rest has its place, but it is a phase—not a long-term strategy.
Myth 3: “If I feel pain when I bend, I should stop bending forever.”
Avoiding movement because it hurts is a natural instinct, but over time, it leads to fear and immobility. Many people with back pain start avoiding bending, lifting, twisting, or reaching because they believe these movements are harmful. But your spine is built for all these movements. It becomes healthier the more it practices them.
When someone tells me they haven’t bent forward in a week, I know the recovery process is going to take longer—not because the back is damaged, but because the fear of movement is now part of the problem.
The goal is to reintroduce bending safely, gradually, and confidently. Once flexibility and strength return, pain usually decreases.
Myth 4: “A weak core is always the cause.”
Core strength matters, but it’s not the villain in every case of lower back pain. I’ve treated athletes with incredibly strong cores who still struggle with pain. Sometimes the issue is mobility, stress, posture, hip tightness, or simply poor movement patterns.
A strong core is helpful, but it isn’t a magic cure. Recovery often requires improving how all the muscles work together, not just strengthening the front of the body.
Myth 5: “Getting older means back pain is inevitable.”
Age does bring changes to our spine—disc hydration decreases, joints adapt, and flexibility shifts. But none of these changes automatically equal pain. Many people in their 60s, 70s, and even 80s have strong, pain-free backs. Pain is not an automatic penalty for getting older.
When back pain starts, the cause is usually a combination of lifestyle, stress, movement habits, and strength—not age itself. The body remains incredibly adaptable throughout life.
The Truth That Replaces All the Myths
Your back is strong. It is designed to bend, lift, twist, absorb force, and support you through every stage of life. Pain doesn’t mean danger; it means something needs attention. And recovery rarely comes from doing less—it comes from learning to move better, with confidence and balance.
When patients finally let go of these myths, their progress accelerates. They stop fearing pain and start understanding it. And with the right guidance, a painful back can become a strong one again.