6 Common Back Pain Myths – And What To Do Instead
Back pain is one of the most common reasons people see a physio — but it’s also surrounded by a lot of myths. These myths can make recovery more stressful and confusing than it needs to be.
The good news? Most back pain improves with the right approach. Here are six of the most common myths we hear in the clinic, along with the truth — and some simple tips you can try today.
Myth 1: Rest is Best
Truth: Too much rest can actually slow recovery. Staying in bed for days often makes you stiffer, weaker, and more sensitive to pain.
Tip: Try standing up and stretching every 30 minutes, even if it’s just for a short walk around the room.
Myth 2: Bad Posture Causes Back Pain
Truth: People with “perfect posture” still get back pain, and people with “slouchy” posture may have no issues at all. It’s not about one ideal position — it’s about how long you stay in one position.
Tip: Change your posture regularly. Alternate between sitting and standing, and add in movement breaks through your day.
Myth 3: I Need a Scan to Know What’s Wrong
Truth: Most people without pain show “changes” on scans like MRIs. These findings are usually normal age-related changes, not necessarily the cause of your pain. Scans are only needed if there are specific red flags.
Tip: Focus on how you move and how you feel, rather than what a scan might show.
Myth 4: A Weak Core Is the Cause of Back Pain
Truth: Back pain is rarely down to a single muscle group. Strength is important, but recovery involves your whole body — movement, exercise, and lifestyle all play a part.
Tip: Keep up your regular strengthening exercises, not just “core” work.
Myth 5: My Mattress Is to Blame
Truth: Unless your mattress is very old, sagging, or uncomfortable, it’s unlikely to be the main cause of your back pain. Sleep quality, stress, and daily activity usually matter more.
Tip: Focus on improving your sleep routine — such as winding down before bed and keeping your room cool and dark.
Myth 6: Pain Always Means Damage
Truth: Pain doesn’t always equal injury. Often, it’s your nervous system becoming more sensitive — like an alarm system that’s turned up too high. Your back is strong and built to move.
Tip: Gentle movement (like a short walk) is safe and can help calm symptoms, even if there’s some mild discomfort.
Key Takeaway
Your back is strong, adaptable, and usually not damaged. The best way to support recovery and prevent flare-ups is to keep moving, stay strong, and focus on healthy daily habits.
If your back still isn’t where you’d like it to be, or you want a clear plan forward, our physio team at Active Answers Health is here to help.
Book a physio appointment