In the United States, back pain is more common than homeownership. While approximately 65% of adults own a home, almost 80% of adults will experience back pain at some point. Despite the frequency of this type of pain, certain myths persist.
Find out the truth about these eight common back pain myths:
Myth: Lifting heavy objects is the main cause of back pain.
Fact: While lifting heavy objects with poor form can certainly contribute to back pain, it’s not the only cause. Sedentary lifestyles, poor posture, obesity and genetic factors can all play a role in the development of back pain.
Myth: Bed rest will relieve my back pain.
Reality: Probably not, but it depends on the cause of your pain. If your back pain is caused by muscle tension, relaxing for a few days may help. However, in other cases, bed rest can prolong the duration of back pain or even make it worse. If your pain is nerve compression, a disc problem, or joint degeneration, inactivity can cause muscles to tighten and worsen pain, loss of fitness, and greater weakness. In these cases, I recommend people modify their activities, switching to low-impact exercises like walking and swimming, and avoiding movements that could make the pain worse like bending, twisting, or lifting.
Myth: Back pain is caused by sitting on a heavy wallet.
Fact: Sitting a lot with a large wallet in your back pocket can cause pain and numbness in your legs or hips, but it doesn’t usually cause back pain. A large wallet can compress your sciatic nerve and tilt your pelvis. The sciatic nerve is the largest in your body and runs from your lower back through your hips, buttocks and down each leg. Compression of the nerve causes pain or numbness when sitting or driving. After sitting for a long time, you may have difficulty walking or feel tingling in your leg. If the symptoms bother you, take over-the-counter anti-inflammatory medications and remove your wallet from your back pocket. Many times these steps resolve the issue.
Myth: Back pain is always caused by a serious underlying illness.
Fact: Back pain is usually caused by muscle strains or sprains, not a serious illness like a disc or vertebra problem. Most back pain goes away on its own without requiring significant medical intervention.
Myth: Exercise should be avoided if you have back pain.
Fact: In most cases, exercise and physical activity are recommended to manage and prevent back pain. Strengthening core muscles, improving flexibility and maintaining a healthy weight can all contribute to a healthier back. Again, modification of these activities may be necessary depending on your pain. Listening to your body is important. You know your body best. If something gets progressively worse or doesn’t improve and you are concerned, always contact a healthcare professional for an evaluation.
Myth: Surgery is the only solution to chronic back pain.
Fact: Back pain is often caused by problems that are not relieved by surgery. Non-surgical treatments like physical therapy, medications, injections, and lifestyle modifications are often effective in managing and reducing chronic back pain.
Surgery may be necessary if you experience pain:
- Intensifies, especially at night or when you lie down.
- Stretches over one or both legs.
- Causes weakness, numbness, or tingling in one or both legs.
- Occurs with new bowel or bladder control problems.
You should seek immediate medical evaluation if you experience weakness, numbness, pain, or lose control of your bowels or bladder.
Myth: A firm mattress is the best way to relieve back pain.
Fact: The ideal firmness of a mattress varies from person to person. Some people may find relief with a firm mattress, while others may prefer a medium or soft mattress. When shopping for a new mattress, look for one that provides appropriate support and comfort based on your preferences and needs. Additionally, many companies offer generous return policies so you can try a mattress for a few weeks or even months before deciding if it’s right for you.
Myth: Bad posture does not contribute to back pain.
Fact: Many people spend hours staring at a computer while slouching rather than sitting at attention or focusing on cell phones that draw their eyes downward and arch their necks. These habits can put strain on muscles and joints, causing body pain over time. Practice good posture habits and take advantage of ergonomic office equipment to help prevent and relieve back pain.
Some back problems cannot be avoided, such as those caused by injuries, arthritis or genetics.
However, there are steps you can take to maintain the health of your back, including:
- Maintain ideal body weight.
Excess weight causes increased stress on all joints, including the spine. - Strengthen your core.
Stronger core muscles, including the abdominal and intrinsic back muscles, can help relieve stress on your spine. - Stay active.
Regular movement is essential to keep your body active.
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Meghan E. Murphy, MDis a neurosurgeon In MankatoMinnesota.