The Truth About Back Pain & What You Can Do About It

Back pain is one of the most common complaints, yet misinformation often leads to unnecessary fear, avoidance, and even worse outcomes. Let’s set the record straight on some of the biggest myths surrounding back pain.

Myth #1: Pain Equals Damage

Truth: Not all pain is a sign of harm or tissue damage. In fact, there is no direct correlation between pain and structural damage.

Pain is the body's alarm system—it’s a way for the brain to signal potential threats. While this can be useful in reducing injury, the alarm system can sometimes become hypersensitive, causing us to avoid movements unnecessarily. This fear avoidance can lead to deconditioning and a lower pain threshold.

Pain, at its core, is an important protective mechanism. It alerts us when something needs attention and can guide us to take better care of an area. However, when the alarm system stays on high alert long after the actual threat is gone, it can create unnecessary limitations. This hypersensitivity often results in avoiding movements, leading to a cycle of deconditioning, reduced capacity, and increased pain perception—much like a fire alarm going off just from making toast.

Solution: The best way to overcome this is through a structured plan, reassurance, and graded exposure to exercise, which helps desensitize the brain’s alarm system and increases pain tolerance. By slowly reintroducing movement, we can retrain the nervous system to recognize that these movements are safe and build resilience.

Myth #2: Certain Exercises Are Bad for Your Back

Truth: No exercise is inherently bad—only movements your body isn’t prepared for. Pain during movement often comes from exceeding your current capacity, not the movement itself.

Think of it like building calluses versus getting blisters:

• Calluses develop from gradual exposure, making you stronger.

• Blisters form from too much stress, too soon.

Solution: Instead of avoiding movements, scale them to your ability and progressively build strength over time to improve function and resiliency.

Myth #3: Back Pain is Caused by Poor Posture or a Weak Core

Truth: While posture and core strength can play a role, back pain is multifactorial—influenced by factors like stress, sleep, fear, past experiences, activity level and even nutrition. Individuals with strong cores have back pain too. It is more than that. If someone says your pain is due to one single factor. That's a red flag!

Studies show that psychosocial factors like stress and depression triple the likelihood of experiencing back pain.

Solution: Addressing back pain requires more than just “fixing posture.” A holistic approach, including stress management, movement, and lifestyle changes, is key.

Myth #4: I Need an MRI to Know What’s Wrong

Truth: In most cases, an MRI won’t change your treatment plan. Imaging is only necessary in rare cases where red-flag symptoms are present.

Many people with no pain have “abnormal” MRI findings—40% of 30-year-olds have disc degeneration but no symptoms! Premature imaging can lead to unnecessary worry, medical costs, and even worse outcomes.

Solution: Focus on a goal-driven rehab plan that improves symptoms and function rather than relying on imaging results.

Final Thoughts

Your back is resilient! Understanding pain and movement will help you break free from fear and limitations. If you’re struggling with back pain, the right approach can get you back to doing what you love.