10 Facts Every Person Needs To Know About Low Back Pain

Welcome back to Wealth of Health! This month we are dedicating our efforts to debunk some of the most common myths surrounding low back pain. Research shows that low back pain is the most disabling health condition on the planet and costs more than cancer & diabetes combined. By shedding light on some of our societal misconceptions, we hope to empower our community with knowledge, put ease to unwarranted fears and to pave the way for healthier and happier backs. So, let's jump right in.

Today we pick the bones out of a groundbreaking Australian study published in The British Journal of Sports Medicine in 2020 titled: Back to basics: 10 facts every person should know about back pain. The study was done by Australian and world leading physiotherapist Dr Peter O'Sullivan and his team in Western Australia. So, let's get into the myths and bust them with the scientific facts. Whilst going through this list we encourage you to ponder how the beliefs we have, can impact our perceptions, decision making and ultimately the recovery of low back pain.

Myth #1

LBP is usually a serious medical condition

Persistent back pain can be scary, but it is very rarely life threatening or dangerous. Although the pain can be very intense you are very unlikely to end up permenantly disabled or in a wheelchair. 

Myth #2

LBP will become persistent and worsen as we get older

Getting older is not a cause of back pain. Although it is a widespread belief and concern that getting older causes or worsens back pain, research and evidence does not support this. Evidence based treatments can help at any age and most cases of low back pain do not require scans. A thorough physical examination by a qualified physiotherapist can often provide an accurate diagnosis.

Myth #3

Pain equals damage

Persistent back pain is rarely associated with any serious tissue damage. Pain is not always an indicator of tissue damage. In fact, it very rarely is. Backs are resilient and strong structures. If you have had an injury, tissue healing occurs within 3 months, so if pain persists past this time, it usually means that there are other contributing factors. Alot of back pain begins with no injury or by simple everyday movements like changing the bed sheets. On these occasions there may be contributions from things like stress, tension, fatigue, inactivity or unaccustomed activity which research shows us all can make the back sensitive to movement and loading.  

Myth #4

Scans will show the cause of my back pain

Scans are important but only for a minority of people. Lots of scary sounding things can be reported on scans such as disc budge, degeneration, protrusions and arthritis. What reports don't say is that these findings are very common in people without back pain. Scan also don't predict how much pain you feel or how disabled you are. Scans also very commonly change within a matter of a few weeks or months, with most disc bulges shrinking over time.

Myth #5

Pain with exercise and movement means that you are doing harm

When pain persists it is common that the spine and surrounding muscles become sensitive to touch and movement. Importantly, the pain you feel during movement and activities reflects how sensitive your structures are, not how damaged you are. So, it is safe and normal to feel some pain when you start to move and exercise. This usually settles down with time as you get more active. Infact, exercise and movement are one of the most effective ways to treat back pain and having a health professional coach you through the process can be extremely helpful.

Myth #6

Poor posture is the root cause of my back pain

How we sit, stand and bend has not been shown to cause back pain even though these activities may be painful. A variety of postures are healthy for the back, and studys now show that it is safe and most efficient to relax during everyday tasks such as bending, sitting and lifting. With some excellent studies showing that lifting with a round back does not increase the load on the structures of the spine and, again, that it can be more efficient. 

Myth #7

Back pain is caused by a weak core

Weak core muscles do not cause back pain. Infact, people with back pain often tense their back muscles as a pretective response. This is like clenching your fist when you have strained your wrist. Being strong is important when you need the muscles to switch on. But being tensed all the time isn't helpful. Research shows that learning to relax the core muscles during everyday tasks can be very helpful with persistent and stubborn back pain.

Myth #8

Backs wear out over time with everyday loading and bending

The same way that lifting weights make the muscles stronger, moving and loading makes the back stronger and healthier. So, activities like running twisting, bending and lifting are safe if you start gradually and practice regularly.

Myth #9

Pain flare ups mean that you are damaging yourself

While pain flare ups can be very painful and scary, they are not usually related to tissue damage. The common triggers are things like poor sleep, stress, tension, worries, low mood, inactivity or unaccustomed activities. Controlling these factors can help prevent exacerbations. And if you do have a pain flare up, instead of treating it like an injury, try to stay calm, relax and keep moving. 

Myth #10

Injections, surgery and strong drugs are the cure 

Spine injections, surgery and strong drugs like opioids usually aren't very effective for back pain in the long term. They come with risks and can have unhelpful side effects. So, finding low risk ways to put you in control of your pain is the key.

We hope this article has shed light on the common myths surrounding low back pain. Remember, accurate information and proactive management are key to achieving success in your health. If you are experiencing back pain, don't hesitate to reach out to the expert physiotherapists at Gold Coast Physiotherapy. Click here to book an appointment or learn more about our range of services.