Busting back pain myths so you can protect your spine

Myth: Heavy lifting always causes back pain

Lifting weights or heavy objects doesn’t necessarily mean you’ll hurt your back. But if you don’t use proper form, you can increase your risk of injury. Use your legs to help lift—not your back.

When you lift suddenly or the wrong way, you may strain back muscles or put pressure on the discs of your spine. This may irritate or compress nearby nerves. Using proper form can help reduce unnecessary stress on your back and body.

Though heavy lifting gets a bad rap, there are many causes and contributors to back pain, including:

• Abnormal growths
• Herniated or bulging discs
• Inflammation of the spinal joint (spondylitis)
• Muscle tears
• Narrowing of the space around the spinal cord (spinal stenosis)
• Obesity or lack of physical activity
• Poor posture

Myth: Bed rest is the best way to get rid of back pain

Many people assume that when your back hurts, you should lie down. However, in some cases, this position can make pain worse.

When you pull a muscle, rest can help it recover. For compressed nerves or discs, though, a lack of movement may cause the muscle to tighten more, increasing pain. Gentle activity is key.

Your provider can help you modify activities, so you recover in the best way possible. They may suggest trying low-impact exercises, such as walking or swimming. And you’ll want to avoid movements that hurt, like twisting.

Myth: Chronic back pain requires surgery

Over 90% of people with back pain find relief without surgery. In fact, most doctors don’t even bring up surgery unless other treatments aren’t working and pain makes it hard for you to function.

At LCMC Health, our spine and back specialists offer minimally invasive treatments before trying surgery, including:

• Epidural steroid injection: A corticosteroid and numbing agent that goes into the space between the vertebra and protective sac around the spinal nerves to reduce pain
• Facet injection: A steroid that helps reduce swelling and inflammation around the facet joints (located between each set of vertebrae in the spine)
• Vertiflex Superion for lumbar spinal stenosis: An implant that helps decompress nerves by creating more space between vertebrae

Myth: Everyone experiences back pain as they age

We’re not going to lie—back pain is more common with age. But it’s not guaranteed. A study in the Chiropractic and Manual Therapies journal found that the risk of primary back pain (not caused by cancer, infection, or a fracture) increased until about age 60. Then the risk leveled and even decreased.

Working-age adults are at the highest risk of lower back pain. The severity of back pain and cases of chronic back pain increase more with age. This is usually because your risk for related conditions, including osteoarthritis, osteoporosis, and spinal stenosis, goes up as well.

The best ways to take care of your back

You can protect your back by strengthening your back muscles and avoiding extra stress. Try these tips:

• Strengthen your core: It can be tempting, but don’t skip the abs section of your workout. Strong core muscles help support your back.
• Try low-impact exercises: Certain exercises make your back stronger without straining it. Examples include swimming, biking, or walking.
• Stretch to improve flexibility: Regular stretching improves the flexibility of your muscles, increases your range of motion, reduces tension, and can help prevent injuries to your joints.
• Be aware of your posture: Sit and stand up straight, when possible, to put less strain on your back muscles.
• Use ergonomic seating: Especially if you sit a lot, make sure your seat supports your back. Choose a chair with lower back support and armrests, and try to move often.
• Watch it when you lift: If you have to lift a heavy object, keep it close to your body, lift at the legs, and avoid twisting.

Work with a back specialist near New Orleans

If you have new or chronic (lasting more than 12 weeks) back pain, the back and spine specialists at our Neuroscience Institute can help. We treat neurological disorders that affect the brain, spinal cord, and nerves, plus a wide range of symptoms.

Back pain doesn’t have to be part of your life. Learn more about the LCMC Health Neuroscience Institute and ask your primary care provider for a referral.

Related questions about back pain

How do you relieve back pain at home?

You may be able to provide temporary back pain relief at home with:

• Ice: Apply ice to the area to reduce swelling and pain within the first 24-48 hours of back pain starting. Place a paper towel or cloth between the ice pack and your skin to avoid harming your skin.
• Medicines: Some over-the-counter pain relievers, such as acetaminophen or ibuprofen, may help temporarily relieve your pain. Check with your doctor for more specific details on the correct dose and how often to take any medications.
• Massage: Massage therapy is a great alternative option for loosening tight muscles and reducing tension.
• Heat: Like ice, applying heat to the affected area, through heating pads or a warm shower, may help relieve back pain.

How long does it take for back pain to go away?

Back pain can last anywhere from a few days to a few weeks. It depends on what’s causing the pain, your overall health, and other factors.

When should I seek medical attention for back pain?

You should seek medical attention for back pain if the pain doesn’t improve within four to six weeks, or if you have concerns.

You should seek immediate medical attention if you experience:

• Severe pain following a fall or injury
• Loss of bowel or bladder control
• Leg weakness
• Numbness in the groin area
• Back pain when coughing or urinating
• Unintentional weight loss
• Pain that worsens with rest
• Pain in combination with long-term steroid use, a history of cancer, or a history of IV drug use