Back pain is one of the most widespread physical complaints around the world. It affects people of all ages and lifestyles — from desk workers to athletes, parents to retirees. Yet despite how common it is, there are still many myths and misunderstandings about what causes back pain and how to manage it.
At Ally Physical Therapy, we often meet people who’ve delayed getting help, tried every home remedy under the sun, or even avoided movement altogether — all because of outdated advice or misconceptions.
In this blog, we’ll clear up seven of the most common back pain myths and explain why understanding the truth can be the first step toward feeling better and moving more freely.
**1. “If you have back pain, you should rest and avoid movement.”
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This is one of the most persistent myths — and one that can actually make things worse.
While rest is helpful in the very early stages of acute back discomfort, prolonged inactivity can lead to increased stiffness, muscle weakness, and reduced circulation. When you stop moving entirely, your body loses the support and flexibility it needs to heal and function well.
What’s true instead:
Gentle, guided movement is often one of the most effective ways to support recovery. The key is to move smart — not avoid movement altogether.
2. “Back pain always means something is seriously wrong.”
It’s easy to assume the worst when back discomfort flares up — especially if it’s sharp or sudden. But in many cases, the cause of pain isn’t a major injury or condition.
Common culprits include postural stress, tight muscles, or movement imbalances, which are very manageable when addressed early.
What’s true instead:
Pain doesn’t always equal damage. A skilled physical therapist can assess whether what you’re experiencing is due to something structural or simply how your body is moving and compensating.
3. “A scan or MRI will tell me everything I need to know.”
Imaging can be a helpful tool in certain situations — especially when red flags are present. However, it doesn’t always tell the whole story.
In fact, many people with no back pain at all show disc bulges, degeneration, or other changes on scans. On the flip side, people with significant discomfort might show very little on imaging.
What’s true instead:
Your symptoms and how your body moves tell us far more than a picture alone. A thorough physical assessment is often more useful for guiding treatment.
4. “If the pain is gone, the problem is solved.”
This one can be a bit misleading. Just because pain subsides doesn’t mean the underlying issue is resolved.
Many people feel better for a while, only to have discomfort return — sometimes worse than before. That’s often because the root cause (like movement habits or muscle imbalances) wasn’t fully addressed.
What’s true instead:
Long-term recovery comes from strengthening, mobility work, and lifestyle changes — not just temporary relief. Managing back health is an ongoing process.
5. “Only older adults or people with injuries get back pain.”
Back pain doesn’t discriminate. It affects teenagers, office workers, parents lifting toddlers, and even elite athletes.
Often, it’s not about age or a specific injury — it’s about how your body is moving, sitting, and being used on a daily basis.
What’s true instead:
Back discomfort can affect anyone. Recognising early signs and making small changes (like improving posture or core strength) can help keep it from becoming a long-term issue.
6. “Back pain means I should avoid exercise completely.”
It’s understandable to be cautious. No one wants to make things worse. But avoiding exercise altogether often leads to more problems than it prevents.
The spine is designed to move — and the more confident and supported that movement becomes, the better it tends to feel.
What’s true instead:
With the right guidance, exercise can be a powerful tool to support recovery. It helps reduce stiffness, build resilience, and boost overall function.
7. “Surgery is the only way to fix back problems.”
While surgery can be necessary in rare or extreme cases, it’s often not the first — or best — solution. In fact, many people improve significantly with conservative care like physical therapy, education, and structured movement.
In some cases, surgery might address the structural issue but not solve the underlying cause, which is often related to movement patterns or postural habits.
What’s true instead:
Most back issues don’t require surgery. In fact, a targeted plan involving hands-on care, strengthening, and education is often more effective — especially in the long term.
Why Clearing Up These Misconceptions Matters
Believing the wrong things about back pain can delay your recovery, create fear around movement, or even lead to unnecessary procedures. When people avoid addressing discomfort because they’re unsure or afraid, it often becomes harder to manage down the road.
At Ally Physical Therapy, we believe that knowledge is empowering. Understanding what back pain is (and isn’t) helps you make better decisions, stay more active, and take ownership of your health.
We take the time to evaluate your unique movement patterns, lifestyle, and goals — so you don’t just feel better temporarily, but learn how to support your back for the long run.
Still Have Questions?
If any of these myths sound familiar, you’re not alone — and we’re here to help.
📍 Ally Physical Therapy – 7313 N Lilley Rd, Canton, MI
📞 Call us at (734) 335-8202
🖱️ Request a Free Discovery Visit:
https://backpainexpertlivonia.com/request-a-free-discovery-visit/
Let’s clear up the confusion and get your back feeling more supported — one step at a time.