Much of what we know about back pain has changed over recent years and helped our understanding of what works best for recovery.
1. Your back is stronger than you think (or have been told)
Back pain will affect most people during their lifetime; it can be distressing, disabling and painful, but it is very common and rarely dangerous. Our spine is a strong, protective and flexible structure not easily damaged. Our discs are tough ‘cushions’ that adapt and change positively to activity, repetitive loading and regular heavy lifting (Belavy et al, 2016)
2. Scans are rarely needed
Although back pain can be severe, we know through research that mostly it is not caused by any serious disease or injury.
As we get older our spines age too – these are normal changes that we see on x‑ray and scans. Many years ago, we use to point the blame for back pain on scan features like disc bulges or spinal joint osteoarthritis. These features are just as common in people with no back pain as those with back pain (McCullough et al 2012; Babinska et al 2019)
3. Avoid bedrest and gradually resume normal activities
It is natural to avoid the things that hurt and move more slowly when we are in pain – it’s a good way to help reduce it. This altered movement can be unhealthy if continued for the long-term. Your local health professional can provide education and graded exercise exposure to help you restore more efficient movement and function.
Scientific studies now show that prolonged rest and avoidance of activity actually leads to higher pain levels, greater disability, poorer recovery and longer absence from work (Mahdavi et al, 2021)
4. You should not fear bending or lifting
Bending and ‘poor’ lifting technique have often been portrayed as causes of back pain.
There is no evidence that any type of lifting technique or posture is more or less detrimental to our backs (Swain et al, 2020). We all run differently, and it’s perfectly normal to find our own technique for lifting. The important thing is to practice and get your body used to carrying different loads and weights in a way you find comfortable and efficient. As far as sitting posture goes, our best posture is our next posture. Moving and changing posture regularly is the best medicine for our backs.
5. Exercise and activity reduce and prevent back pain
Spinal discs are more often injured or degenerative in those who do NO regular lifting or physical activity (Maurer et al, 2020).
Exercise is shown to be extremely helpful for tackling back pain and is also the most effective strategy to prevent future episodes. Start slowly and build up both the amount and intensity of what you do; remember it takes time to build strength and you won’t be damaging your back!
When to seek help from a professional?
Back pain can be painful, debilitating and persistent, and some people suffer repeated episodes. If your back pain persists or if you are struggling to manage recurrent episodes, seeing a qualified health professional such as a physiotherapist or chiropractor can help. At Protherapy Clinic we are highly experienced at helping people with many different types of back pain. If you need help, contact us via email info@protherapyclinic.co.uk or phone 07864 057 198
For more information and additional tips, please visit:
10 things you need to know about your back | The Chartered Society of Physiotherapy (csp.org.uk)
Managing your back pain | The Chartered Society of Physiotherapy (csp.org.uk)
Back and Spine Pain | Causes and Treatment | Patient
Our articles are for information purposes and not designed to replace medical advice. If you have a concern we recommend seeing a qualified health professional.