As a physical therapist, I hear a lot of stories about back pain — some true, some not so much. It’s one of the most common reasons people come to see me, and yet, it’s also surrounded by a surprising amount of misinformation.
I’ve met patients who’ve lived with unnecessary pain for years because of things they were told by a friend, read online, or even heard decades ago. The truth is, back pain doesn’t have to define your life — but the first step to recovery is understanding what’s really going on.
So today, I want to share a few of the biggest myths I hear about back pain, and the facts that can change how you think about your body.
Myth #1: “If my back hurts, I should rest until it goes away.”
This is the most common misconception — and it’s one that keeps people stuck. When pain strikes, rest might feel like the safest option. But the reality is that too much rest can actually make things worse.
Your back thrives on movement. Gentle activity keeps muscles flexible, joints lubricated, and circulation flowing. When you stop moving, everything around your spine starts to tighten, which can increase stiffness and prolong recovery.
The key is smart movement, not total rest. Simple activities like walking, light stretching, or gentle guided exercises can help your back heal naturally without aggravating the problem.
Myth #2: “Back pain means something is seriously damaged.”
It’s completely natural to worry when your back starts hurting — especially if the pain feels sharp or intense. But pain doesn’t always mean damage. In fact, most cases of back pain are mechanical, meaning they come from how your muscles and joints are moving, not from a major injury.
I often explain it this way: pain is your body’s way of asking for attention, not always a sign of danger. Sometimes, your brain amplifies pain signals when it senses stiffness, tension, or fear of movement. Once we restore normal motion and confidence, those signals begin to calm down — even if nothing was “broken” to begin with.
Myth #3: “If I have back pain once, I’ll always have it.”
This one breaks my heart when I hear it — because it’s simply not true. Back pain is incredibly common, but it doesn’t have to be permanent. With the right approach, most people make a full recovery and go on to live active, healthy lives.
The problem is that many people don’t get the right kind of help early enough. They might mask the pain with medication, avoid movement out of fear, or rely on short-term fixes that don’t address the underlying cause.
When we take time to understand what’s causing your discomfort — whether it’s weak core muscles, tight hips, or poor posture — we can target the real issue and prevent it from returning.
Myth #4: “Back pain is just part of getting older.”
Age might play a role in how our joints and tissues feel, but pain should never be accepted as “normal.” I’ve worked with patients in their 60s and 70s who move better than they did in their 40s — not because they found a miracle cure, but because they learned how to take care of their backs properly.
The spine is strong, adaptable, and capable of healing at any age. With the right exercises and movement strategies, you can maintain flexibility and strength well into later life.
Myth #5: “I need an MRI or X-ray to know what’s wrong.”
Scans can be helpful in some cases, but they don’t always tell the full story. Many people with completely healthy backs show “abnormalities” on imaging — things like disc bulges or mild degeneration — even when they have no pain at all.
That’s why I focus on function, not just pictures. Your movement patterns, flexibility, and strength reveal far more about what’s really happening than a scan ever could. And most importantly, they show us how to fix it.
What I Tell Every Patient
Back pain can be frustrating, but it’s rarely hopeless. Your spine is built to move, bend, and adapt. It’s one of the strongest structures in your body — and with the right guidance, it can recover from even long-standing issues.
The biggest breakthroughs happen when you stop fearing movement and start rebuilding confidence in your body. That’s where physical therapy comes in. I guide patients through exercises and hands-on techniques that restore mobility, strengthen weak muscles, and help them understand what their body needs to heal.
It’s not just about getting rid of pain — it’s about helping you move, live, and feel better long-term.
A Personal Note
I’ve seen the transformation that happens when someone realises their pain doesn’t have to control them. It’s empowering — watching a patient go from afraid to bend over to confidently lifting their grandchild or returning to the gym.
That’s why I’m passionate about sharing this message: back pain is common, but it’s treatable. Don’t let fear or old myths hold you back. The more you understand your body, the faster and more completely you can heal.
Ready to Move Beyond Back Pain?
If you’ve been living with back pain — or feel stuck after trying everything — you’re not alone. Most people just need the right combination of movement, education, and personalised care.
At Park Rehabilitation, I help people find natural, lasting relief from back pain through hands-on therapy, guided exercise, and movement-based recovery — so they can feel confident in their bodies again.
👉 Book your Free Discovery Visit today: https://parkrehab.com/free-discovery-visit/