Back Pain Myths and Facts
Back Pain Myths and Facts – Chiropractors at the Charminster Chiropractic Clinic in Bournemouth Enlighten You!
Bournemouth chiropractors at Charminster Chiropractic Clinic debunk some common myths about back pain, clarify key facts, and offer evidence-based recommendations to treat and prevent this common condition. Whether you are dealing with chronic discomfort or simply curious about back pain, we will now discuss what matters for your spinal health.
Introduction
Back pain affects millions worldwide, making it one of the leading causes of disability. At the Charminster Chiropractic Clinic in Bournemouth, our chiropractors encounter countless patients struggling with misconceptions about back pain and seeking answers to treat their discomfort effectively. Most people say things like “sit up straight” or “get a firmer mattress” to help with back pain. However, these tips only scratch the surface and do not really get to the root of the problem. Back pain is actually more complicated, and fixing it usually takes more than only changing your posture or switching mattresses. It involves a lot of different factors, including how you move, how strong your muscles are, and even stress. So while sitting up straight can help a bit, there is a lot more to managing back pain effectively (1, 2).
Back Pain Myths?
Myth #1: “You Must Sit Up Straight”
Many believe that sitting up straight is the best way to prevent back pain. While posture does play a role, being overly rigid in a “perfect” sitting position may not offer the benefits it is assumed to provide. In reality, the human spine is designed for mobility and adaptability, not for a fixed, upright posture. Sitting up straight without movement or adjustment can lead to stiffness, strain, and even increase discomfort over time.
We recommend a more dynamic approach: Instead of sitting super straight all the time, it is actually better to keep moving and change your position regularly. One easy trick is to gently rock your hips forward and backward while you sit. This small movement changes the curve of your spine a little and can help take pressure off your lower back. Doing these little adjustments keeps your blood flowing, helps relax your muscles, and avoids putting too much stress on certain parts of your back. It turns out that staying in one position for too long is what usually causes back pain, not just how you are sitting. So, keeping your posture flexible and moving a bit is a great way to prevent back pain.
Myth #2: “Lifting Heavy Weights Causes Back Pain”
A lot of people think that lifting heavy objects will always mess up your back, but that is not really true. The problem usually comes from how you lift, not the weight itself. If you lift something heavy with bad form—like bending with movement of your back or twisting whilst lifting and curl down to bend—you are at higher risk of hurting yourself. But if you lift by using your legs, bending your knees and hips, keeping your spine in a locked position during the lift, it can be safer for your spine. In fact, for some people like those with weak bones (osteoporosis), lifting weights can actually be very important as it helps make their bones and muscles stronger.
Using the right lifting technique is very important for keeping your back safe. Here is how to do it: Bend your knees and hips, keep your back straight or lock it in a round position. Keep what you want to lift as close to you as possible and use your legs to push you back up. If the object feels too heavy or awkward, it is better to avoid lifting it. Learning good lifting habits lets you stay strong and active without risking back injuries.
Myth #3: “If You are Overweight, You are More Likely to Have Back Pain”
People often think that being overweight is the main reason for back pain, but it is more complicated than that. Extra weight can add pressure to your spine, but that does not mean everyone who is overweight will have back pain. What really matters is how fit and strong you are overall. Staying active and building strong core muscles (the muscles around your stomach and lower back) can help prevent or reduce back pain, even if you have some extra weight. So, it is less about your weight and more about keeping your body strong and healthy.
Chiropractors recommend focusing more on staying fit and active than just trying to lose weight: Doing regular exercise, especially ones that strengthen your core (the muscles around your stomach and lower back), can help keep your spine stable, take pressure off your back, and make you more resistant to injuries. People who stay fit and flexible are less likely to have back pain, no matter what they weigh.
Instead of making weight loss your main goal, we encourage working on your overall fitness and strength. This kind of fitness can do more to prevent back pain than only losing weight.
Myth #4: “You Need a Hard Mattress to Avoid Back Pain”
A lot of people think that getting a hard mattress is the best way to prevent back pain, but that’s not always true. Having a supportive mattress definitely helps, but the chiropractors at Charminster Chiropractic Clinic say that a super-hard mattress isn’t necessarily right for everyone. A study from Spain found that people who used a medium-firm mattress actually had less back pain than those who slept on a very firm one. So, the best mattress for you is one that feels comfortable and supports your body in a way that works for your shape and any back issues you might have.
If you are struggling with back pain, trying out different mattress types can help: Medium-firm mattresses are a good place to start because they usually give a nice balance of support and comfort. The right mattress should keep your spine in a natural position while letting your muscles and joints relax overnight.
Instead of going with a mattress that is most popular, look for one that fits your sleep style and body shape. Finding a mattress that truly supports you can make a big difference in reducing back pain and help you get better quality sleep (3).
Back Pain Facts
Fact #1: “Manipulation and Massage Can Relieve Back Pain”
Hands-on treatments like spinal adjustments and massage are proven ways to help with back pain. Experts from the National Institute for Health and Care Excellence (NICE) recommend them. Spinal adjustments done by trained chiropractors can help straighten out the spine, ease muscle tightness, and improve how well you can move. Massage is another great option because it helps relax the muscles around your spine, which can reduce pain and tension that often cause back issues (4).
Patients can get treatments like spinal adjustments and massage that are customised for their specific pain: These therapies focus on fixing the cause of the pain, which helps give long-lasting relief and lets people stay active without hurting. Spinal adjustments and massage work especially well for people who have back pain from tight muscles or a misaligned spine, and they are both safe and non-invasive ways to treat pain (5).
Fact #2: “Acupuncture and Dry Needling May Ease Back Pain”
Alternative treatments like acupuncture and dry needling are becoming more popular because they work well for managing back pain. Acupuncture comes from ancient Chinese medicine, where tiny needles are placed at specific points on your body to help balance your energy and promote healing. Dry needling is a similar treatment, but it targets tight spots in your muscles (trigger points) to help release knots and reduce pain. Both of these methods can be really helpful for people with ongoing back pain and work well alongside other treatments (6).
We offer treatments like dry needling as part of a full approach to managing back pain: Dry needling helps reduce pain by improving blood flow, lowering inflammation, and triggering your body’s natural healing process. A lot of people say they feel improvement after a few sessions, making these therapies a great addition to any back pain treatment plan.
Fact #3: “Yoga, Cognitive Behavioural Therapy (CBT), and Relaxation Techniques Can Help with Recurrent Back Pain”
Back pain is not only about your body; your mind and emotions can affect it too. If you are dealing with long-term back pain, stress and tension could make it worse. Yoga, cognitive behavioural therapy (CBT), and other relaxation techniques can help manage pain. Yoga, for example, helps improve flexibility, strengthens your core muscles, and helps you relax—all of which can make your back feel better and healthier.
Cognitive Behavioral Therapy (CBT) is a type of talk therapy that helps people deal with the mental side of pain, which can make physical pain worse. It helps you change negative thoughts and learn ways to manage stress, so you can become stronger and better at handling pain in your daily life. At Charminster Chiropractic Clinic, we can recommend combining therapies like CBT with chiropractic treatment to tackle back pain from all angles. Relaxation techniques, when done regularly, can also stop tension from building up in your back. Overall, it could work well alongside chiropractic adjustments and massage.
Fact #4: “Charminster Chiropractic Clinic Provides Comprehensive Care for Back Pain”
We use a mix of treatments to help with back pain, such as chiropractic adjustments, acupuncture/dry needling, massage therapy, and advice on living a healthier lifestyle. Whether you have a specific problem with your spine or other muscle issues, we create personalised treatment plans to suit what you need. Instead of just offering quick fixes, we focus on long-term health, helping you reduce pain, move better, and improve your overall quality of life (7, 8).
If you are not sure where to begin with your back pain, you can schedule a consultation with one of our chiropractors. We can help figure out what is causing your pain and create a treatment plan just for you. You will also get advice on improving your posture, exercises to help you get better, and relaxation techniques to support your recovery.
Conclusion
At Charminster Chiropractic Clinic, patients receive personalised care focused on long-term relief and improved quality of life. Whether through treatments, acupuncture/dry-needling, or healthy lifestyle advice, the Bournemouth chiropractors at Charminster Chiropractic Clinic provides broad, compassionate care to help manage back pain.
References
- https://www.ncbi.nlm.nih.gov/books/NBK538173/
- https://www.ncbi.nlm.nih.gov/books/NBK572334/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8655046/
- https://www.nice.org.uk/guidance/NG59/chapter/Recommendations#non-invasive-treatments-for-low-back-pain-and-sciatica
- https://pubmed.ncbi.nlm.nih.gov/26329399/
- https://pubmed.ncbi.nlm.nih.gov/36138055/
- https://pubmed.ncbi.nlm.nih.gov/19028250/
- https://chiromt.biomedcentral.com/articles/10.1186/s12998-018-0199-6
