Suffer from low back pain? Not sure what the facts are? Let’s bust 5 myths that you may have heard about low back pain!
“The spine is weak.”
- As erect mammals, we have an inherently strong spine that can handle gravity, heavy loads and upright movements. Believe it or not, you have been in a constant state of developing this spinal strength since you were a baby! So, your spine is far from weak.
- The spine has structural reinforcements that allow for both rigidity and mobility, such as ligaments and muscles. There are also discs between each vertebra that absorb shock, disperse friction, and allow for slight mobility.
- movement patterns and offloading the spine is key. Try to:
- Use your thigh and bottom muscles when lifting loads. Avoid curving your upper back and using your arms.
- Keep heavy items close to your body when lifting or carrying loads.
- Avoid twisting movements where possible, especially when lifting or carrying loads.
- Reduce repeating similar movements – ask for help or break up the task.
“I shouldn’t move too much.”
- The spine requires movement and exercise to stimulate the bones, muscles, ligaments and discs.
- ‘Synovial fluid,’ an important component of joint health, helps reduces friction between the bony parts and contains important nutrients. It is distributed more effectively with movement.
- Motion is lotion! Optimising loads on the spine and performing safe movement patterns will help reduce back pain.
“My MRI says I have a bulged disc – I will not recover.”
- Each case is unique. There are people with structural changes on MRI that do not show any signs or symptoms of back pain. And, vice versa.
- Symptoms and observed physical limitations will guide Physiotherapy treatment and recovery. Why? Imaging findings are often delayed, but symptoms are reliable and up-to-date.
- Many factors contribute to back pain and recovery rates - home life and support system, job satisfaction, sleep, stressors and coping strategies. As these factors can be changed, there is always room for recovery!
“I shouldn’t lift weights or run, exercise is dangerous.”
- Exercise has anti-inflammatory and pain relieving effects, which is protective.
- Consistent exercise and gradual progressions are critical. Regular moderate intensity exercise for 30 – 60 minute on at least 3 to 5 days of the week are recommended.
- Any exercise is good exercise! Pick what you enjoy as you are more likely to commit to it. Your Physiotherapist can help you decide if you need to make changes to your preferred exercise.
“I will have back pain for the rest of my life.”
- Many people experience flare ups of pain that coincide with life changes (e.g. job stress). However, consistent exercise and pain coping mechanisms can help with managing and navigating pain levels.
- Contrary to popular belief, limiting your activities due to low back pain may do more harm than good.
- Passive therapies such as massage or manual therapy may help relieve pain in the short-term, but active therapies such as exercise and rehabilitation have positive effects in the long-term. Active involvement can also provide a sense of control over your pain, a double positive!
As always, the Back in Motion Braybrook Physiotherapists are happy to help if you want more information regarding low back pain, an assessment and/or a consultation. With the Results 4 Life pathway, we can help you get better, stay better, and be better!