5 Myths About Back Pain That Are Keeping You in Pain (And What to Do Instead!)

Luke Hayter
Apr 14
2 min read

“If you have back pain, you should rest until it goes away"

“Back pain is just part of getting older"

“You need a firm mattress to fix your back"

Heard any of these? They’re completely wrong!

Back pain is one of the most misunderstood health conditions, and millions of people suffer unnecessarily due to bad advice, outdated treatments, and false beliefs.

The good news? Once you learn the truth about back pain, you can take control, reduce discomfort, and protect your spine for years to come.

Let’s debunk the 5 biggest myths about back pain and reveal what actually works.

Myth #1: “If You Have Back Pain, You Should Rest Until It Goes Away”

🚫 Why It’s Wrong: Resting for too long actually weakens your back muscles, making the problem worse. Prolonged inactivity leads to stiffness, muscle loss, and even more pain.

✅ What to Do Instead:

✔ Gentle movement is the best medicine—try walking, stretching, or light mobility exercises.

✔ Focus on low-impact activities like yoga, swimming, or Pilates.

Myth #2: “Back Pain Means There’s Something Seriously Wrong”

🚫 Why It’s Wrong: 90% of back pain cases aren’t caused by serious conditions. Most are due to poor posture, muscle tightness, or minor strain—all things that can be corrected with the right approach.

✅ What to Do Instead:

✔ Focus on strengthening your core and improving mobility.

✔ If the pain persists for longer than 6 weeks, consult a specialist for assessment.

Myth #3: “You Need a Hard Mattress to Fix Your Back”

🚫 Why It’s Wrong: A mattress that’s too firm puts extra pressure on your spine, making pain worse. Conversely, a mattress that’s too soft doesn’t provide enough support.

✅ What to Do Instead:

✔ The best option? A medium-firm mattress that keeps your spine in neutral alignment.

✔ Experiment with pillows or mattress toppers for extra comfort.

Myth #4: “Lifting Heavy Objects Will Ruin Your Back”

🚫 Why It’s Wrong: Lifting itself isn’t the problem—lifting incorrectly is. In fact, strength training can actually protect your back by building core stability and resilience.

✅ What to Do Instead:

✔ When lifting, bend at the knees, keep your back straight, and engage your core.

✔ Strengthen your back with exercises like deadlifts, squats, and resistance band work (when done correctly).

Myth #5: “Pain Equals Damage”

🚫 Why It’s Wrong: Pain is a signal, not necessarily an indicator of serious damage. Studies show that people with identical spinal scans often have different pain levels.

✅ What to Do Instead:

✔ Reframe your mindset—pain doesn’t always mean harm.

✔ Move daily and focus on gentle spinal mobility exercises.