Understanding Low Back Pain: Facts vs. Fiction
Low back pain is the leading cause of disability worldwide, affecting millions of people each year. While it can be frustrating and sometimes debilitating, it is rarely a sign of serious harm. However, the way we think about and respond to back pain plays a huge role in how we experience it.
Holding unhelpful beliefs about back pain—such as thinking that movement will make things worse or that pain equals damage—can lead to greater pain, increased disability, prolonged absence from work, and higher reliance on medication and healthcare services. These misconceptions are common, even among people without back pain, and are often reinforced by media, social circles, industry marketing, and even well-meaning healthcare providers. Unfortunately, such beliefs can negatively shape behaviours and emotional responses, making recovery more difficult.
How Misconceptions Influence Behaviour
Fear-based beliefs about back pain can lead people to:
❌ Avoid certain postures and movements (like bending, twisting, or lifting).
❌ Reduce physical activity, fearing it will worsen the condition.
❌ Adopt protective behaviours like excessive muscle bracing, stiffness, or overly cautious movements.
❌ Seek invasive medical treatments (such as injections, medication, or surgery) as a first resort.
While these reactions may seem logical, they can actually make pain worse by increasing stiffness, reducing confidence in movement, and reinforcing fear. Instead of helping, they create a cycle of avoidance, decreased mobility, and heightened pain sensitivity.
The Link Between Back Pain and Mental Health
A negative mindset about back pain often leads to fear, anxiety, and avoidance of activity, making everyday life feel more difficult. Over time, this can result in:
🔹 Reduced confidence in the body’s ability to heal.
🔹 Heightened stress and emotional distress.
🔹 Increased risk of anxiety and depression due to chronic pain.
On the flip side, scientific evidence shows that maintaining a positive mindset can lead to lower pain levels, improved mobility, and less reliance on medical treatments. Shifting focus from fear to confidence in movement and recovery is key to better long-term outcomes.
The Truth About Low Back Pain
🔹 Low back pain is not life-threatening, and most episodes improve over time.
🔹 A negative mindset, fear, and poor coping strategies are more closely linked to ongoing pain than actual tissue damage.
🔹 Scans and imaging results do not determine recovery or predict future pain. Many findings (such as disc degeneration) are a normal part of aging and don’t always cause pain.
🔹 Movement and exercise in all directions are safe and beneficial. In fact, gradually increasing activity can help build strength and resilience.
🔹 Posture and spinal alignment do not predict pain levels or duration. There is no single “correct” posture.
🔹 A weak core is not a cause of back pain. A balanced, progressive movement routine is far more important.
🔹 Painful flare-ups are often linked to changes in activity, stress, and emotions—not structural damage. Understanding these triggers can help manage symptoms effectively.
Effective, Affordable Care at Bea Sports Injury Clinic
At Bea Sports Injury Clinic, we take a holistic approach to helping you regain confidence, strength, and mobility. The most effective ways to manage low back pain include:
✔️ Education – Understanding pain and challenging unhelpful beliefs.
✔️ Mindset Shift – Replacing fear with confidence in movement.
✔️ Movement & Exercise – Staying active, with gradual increases in activity levels.
✔️ Mental Well-being – Managing stress, prioritising sleep, and staying socially engaged.
✔️ Healthy Lifestyle – Maintaining a healthy weight and daily routine.
💡 Get the Facts! Download our free guide: “Back Pain: Facts & Fiction” – CLICK HERE