Back Pain Myths You Need to Stop Believing Right Now!

Centra Care Hospital
Mar 31
3 min read

Back pain is one of the most common health complaints worldwide, yet misinformation about its causes and treatments prevents people from seeking proper care. Many believe that bed rest is the best cure or that only older adults experience chronic back pain, but these are just myths that can make the problem worse.

At CentraCare, we’re here to bust these myths and provide accurate, evidence-based solutions to help you relieve chronic or acute back pain safely.

Myth 1: “Back Pain Only Affects Older People”

Truth: Back pain is not just an age-related problem. Young adults, professionals with desk jobs, athletes, and even teenagers can experience lower back pain, muscle strain, or spinal issues.

Who is at risk?

✔ Sedentary workers who sit for long hours

✔ Athletes with repeated back stress or injuries

✔ People with poor posture or weak core muscles

✔ Those lifting heavy objects incorrectly

Prevention Tip: Stay active, strengthen your core and back muscles, and maintain good posture, especially if you work long hours at a desk.

Myth 2: “If You Have Back Pain, You Should Rest Completely”

Truth: While short-term rest may help in cases of severe pain, prolonged inactivity weakens the muscles supporting your spine, making your pain worse.
Movement is crucial – Gentle stretching, walking, and low-impact exercises like swimming and yoga help improve flexibility and reduce stiffness.
When to rest: If the pain is due to an acute injury or a slipped disc, rest is advised for the first 24-48 hours, followed by gradual movement under medical supervision.

Myth 3: “Back Pain Always Means a Serious Condition”

Truth: Not all back pain is a sign of a major issue like a slipped disc or spinal disorder. Most cases are caused by:

✔ Muscle strain due to poor posture

✔ Long hours of sitting without movement

✔ Improper lifting techniques

✔ Stress-related tension

When to see a doctor:

✔ If the pain lasts more than 2 weeks

✔ If you feel numbness, tingling, or weakness in the legs

✔ If the pain worsens at night or disrupts sleep

Myth 4: “A Hard Mattress Is Best for Back Pain”

Truth: While many believe that a firm mattress provides better support, excessive hardness can increase pressure on the spine.

✔ A medium-firm mattress with the right balance of support and comfort is best for spinal alignment.

✔ Side sleepers should use a pillow between the knees to reduce stress on the lower back.

✔ People with lower back pain may benefit from a slightly softer surface that adapts to their spine’s natural curve.

Sleeping right is key! Finding the right mattress and sleeping position can reduce strain on your back and improve sleep quality.

Myth 5: “Cracking Your Back is Harmful”

Truth: The popping sound when you stretch or twist your back is caused by gas bubbles in the joints, not bone damage.

✔ Occasional gentle stretching is safe and can relieve stiffness.

However, frequent or forceful cracking can overstretch ligaments and cause joint instability over time.

Best practice? Let a professional physiotherapist or chiropractor handle spinal adjustments safely.

How to Prevent & Manage Back Pain Effectively

Instead of falling for myths, focus on proven back pain relief strategies:

Strengthen Your Core & Back Muscles – Regular strength training prevents spinal strain.
Maintain Good Posture – Sit with a straight back and feet flat on the floor to avoid slouching.
Stretch Daily – Simple stretches can increase flexibility and reduce stiffness.
Stay Active – Avoid sitting for long hours; take short walks and do light movement exercises.

Get a Professional Evaluation – If your pain persists or worsens, consult an orthopedic specialist for a thorough assessment.

When to Seek Medical Help for Back Pain?

If your back pain is persistent, affects mobility, or comes with other symptoms, don’t ignore it. Early diagnosis and treatment can prevent long-term complications.