8 out of 10 people experience back pain at some point in their lives. Here are some common misconceptions that you may have heard:
I need to be on bed rest.
This used to be the go-to prescription for people with back pain. However, it's been shown that bed rest is associated with more detrimental effects and other adverse results -- muscle atrophy, bone mineral loss, risk of blood clots, cardiopulmonary deconditioning, fear avoidance, etc. Nowadays, when people get surgery at the hospital, they're expected to be up and walking on the same day. That's not to say that rest is not good for you, but just remember that motion is lotion!
My MRI shows a lot of severe problems and I need surgery to fix it.
"Abnormalities" are so commonly seen on MRIs and CTs that they are actually "normal." A vast majority of people who have never had an episode of back pain will have such findings on an imaging test: disc herniations, degenerative disc disease, disc space narrowing, arthritis, etc.). There is a poor relationship between pain and imaging results. Always try conservative therapy first before opting for surgery. Surgeries are the "quick fix" that people are always looking for, but most of the time, it is not warranted or justified. Surgery is usually the last resort.
Core muscles can be strengthened by doing crunches and sit-ups.
When people think of core stability, they automatically think of doing a million crunches and sit-ups to create those six pack abs. However, ideal core exercises actually involve keeping your spine in a neutral position. Your core consists of an inner core and an outer core. If your inner core is not strong, there's no point training your outer core (the oh-so-desired six pack and obliques). It's your inner core that stabilizes your spine. Focus on learning how to activate your inner core muscles before strengthening your outer abdominal muscles.
I'll have back pain for the rest of my life and I won't be able to anything anymore.
Pain is usually a warning sign that something is wrong. It's important to listen to your body and know your limitations. Take the time to let your body recover and seek treatment if needed. This means that if you're doing too much, you probably need a rest. If you're too sedentary, it probably means that you need to start moving! Know how to manage your pain, and you should be able to do whatever you want.
I can't lift heavy things.
Don't get me wrong -- I'm not encouraging you to lift heavy things, but sometimes it's unavoidable. It's not necessarily how much you lift, but how you lift. Don't twist or bend your back. Rather, get right up close to the object, and hold the load close to your body. Squat down while keeping your back straight, and push back up with your legs. Obviously, it's important that you don't pick up anything that is too heavy for you.
I need to sit up straight.
Everyone knows that slouching is a bad posture; however, few people are aware that sitting up too straight can also irritate the back. Everybody is different, so just make sure you find a neutral position in between the two.
After reading all of these myths, don't let back pain stop you from living your life. It is normal and common, and you just have to know how to manage it and seek professional help when needed. Back pain should not be debilitating if you know what to do about it.
I did the McKenzie Part A (lumbar spine) course this past weekend, and it's given me a whole new perspective on mechanical low back pain. There's a lot of research and evidence based on this method, and I was able to see it in action during some live patient demos. I've already started incorporating it into my practice, and it's definitely made a difference. Most of it is based on self-treatment and adherence, but I'd say that the results are fairly positive. I'll probably write more about McKenzie in some future posts when I have more to report.
