Back pain is one of the most frequent reasons people come to see me. And yet, what still surprises me is how many patients arrive with deeply held — and often incorrect — beliefs about their pain. Beliefs that sometimes cause more harm than the problem itself.
Dr. Meghan Murphy, a neurosurgeon at the renowned Mayo Clinic, recently identified eight of the most widespread myths about back pain. Here's my take as an osteopath on each of them.
Myth #1: Heavy lifting always damages your back
This is one of the most common fears. In reality, lifting heavy objects isn't inherently dangerous — it's how you lift that matters. A strong, mobile back handles loads very well. What creates vulnerability is the combination of weak muscles, rigid posture, and poor movement mechanics.
The solution isn't to avoid effort — it's to strengthen your body and learn to move correctly.
Myth #2: Rest is the best cure
This may be the most dangerous myth of all. As soon as the back hurts, many people take to their beds for days. But the scientific evidence is clear: prolonged rest makes things worse.
Immobility stiffens muscles, reduces blood flow, and perpetuates pain. Staying active — even mildly, even when it's uncomfortable — speeds up recovery. It's one of the first messages I give my patients: movement is medicine.
Myth #3: Bad posture is always the cause
Posture plays a role, yes. But it's far from the only factor. People with "perfect" posture get lower back pain, and others who slouch never do.
What matters more is positional variety and overall mobility. Staying in the same position for too long — even a supposedly correct one — eventually creates tension.
Myth #4: If you're in pain, something must be seriously wrong
Pain is an alarm system, not a diagnosis. And like all alarms, it can go off unnecessarily. Imaging studies regularly show that people with no pain at all have herniated discs, vertebral degeneration, and other abnormalities visible on MRI.
Conversely, some intense pain corresponds to no visible lesion. Pain is also shaped by stress, emotions, and life context. It's complex — and intense pain doesn't mean your back is "broken."
Myth #5: Exercise makes back problems worse
The opposite is true. Regular exercise — especially core strengthening, swimming, and walking — is one of the most effective treatments for chronic lower back pain. It reduces inflammation, nourishes intervertebral discs (which have no blood supply and depend on movement to receive nutrients), and reinforces supporting structures.
The key is to adapt intensity to the painful phase and progress gradually. It's not "no exercise" but "the right exercise at the right time."
Myth #6: You always need an X-ray or MRI
Not always — and sometimes it's counterproductive. Recent research shows that seeing your own scan can increase anxiety, reinforce the belief that something is "broken," and push people toward surgery when less invasive approaches would work better.
In the vast majority of non-specific back pain cases, imaging isn't necessary in the first few weeks. A thorough clinical examination — like the one I perform at every consultation — is usually enough to guide treatment.
Myth #7: Surgery is the answer when nothing else works
Back surgery is sometimes necessary — for a severe herniation with neurological deficit, for example. But it is widely overused. Many comparative studies show that for most chronic back pain, surgery offers no better outcomes than physiotherapy, osteopathy, or a well-structured exercise program.
Before going down that road, manual and functional approaches are always worth exploring first.
Myth #8: Back pain is inevitable as you age
Aging brings changes to the body, true. But chronic pain is not inevitable. People in their 70s and 80s who stay active often have far less pain than sedentary 40-year-olds.
Getting older doesn't condemn you to back pain. Staying active, maintaining mobility, and seeking care when tension builds up — that's real prevention.
The thread connecting all these myths
These eight myths share a common thread: they all generate fear and avoidance. Fear of moving, fear of having a serious illness, fear of never recovering. And fear is itself a pain amplifier.
My role as an osteopath is also to deconstruct these beliefs with you — explaining what's really happening in your body and giving you the tools to regain confidence in your movement.
If you're dealing with back pain — acute or chronic — and have questions or doubts, I invite you to book an appointment at my Tel Aviv practice. Let's figure it out together.
