Myth vs. Fact of Lower Back Pain + My Story of Recovery

Last month, we celebrated World Physiotherapy Day, a global event that emphasizes the importance of physiotherapy in managing common conditions such as lower back pain (LBP). LBP affects millions worldwide, impacting physical health, mental well-being, and quality of life.

Physiotherapists used that day to raise awareness about effective treatments and encourage early intervention and preventive strategies. Research shows that up to 70% of people who experience back pain will face a recurrence within a year, adding to personal, economic, and healthcare burdens. However, with proper management, this cycle can be disrupted, improving both function and long-term health.

Definition

There are different definitions of  low back pain  (LBP) depending on the source. 

• According to the European Guidelines for prevention of LBP, LBP is defined as “pain and discomfort, localised below the costal margin and above the inferior gluteal folds, with or without leg pain”.
• According to S.Kinkade, which resembles the European guidelines is that LBP is “pain that occurs posteriorly in the region between the lower rib margin and the proximal thighs”.
• The most common form of LBP is the one that is called “non-specific LBP” and is defined as “LBP not attributed to recognisable, known specific pathology”. 

Myth vs. Fact of Lower Back Pain

• Myth:  “I need a scan or X-ray to know what’s wrong with my back.”
• Fact: Imaging scans rarely identify the exact cause of lower back pain. Disc degeneration, bulges, and arthritis are common findings in people without pain and are often part of natural aging.
  
  
• Myth: “ Resting in bed is the best way to recover.”
• Fact: While avoiding aggravating activities is helpful initially, extended rest can slow down recovery. Gentle movement and gradually resuming regular activities are key to promoting healing.
  
  
• Myth: “If moving hurts, it must be causing damage."
• Fact: Pain during movement doesn’t always mean harm. Staying active helps keep your spine healthy and strong. Inactivity often leads to stiffness, muscle weakness, and fear of movement, which can prolong recovery.

Physiotherapy helps manage LBP through evidence-based strategies, such as:

1. Assessment and Diagnosis: Identifying the root cause of pain and tailoring treatment plans.
2. Manual Therapy: Techniques like mobilization and manipulation improve mobility and reduce discomfort.
3. Exercise Therapy: Strengthening core and back muscles to support the spine and prevent future injuries.
4. Patient Education: Teaching body mechanics, posture, and lifestyle modifications to reduce pain recurrence.
5. Pain Management: Offering non-invasive methods to control pain without heavy reliance on medications.

My Recovery Story

As a physiotherapist, I guide patients through their recovery journeys. But when I faced lower back pain myself, I truly understood the emotional and physical challenges they experience.

The pain began during a move to a new unit, where lifting boxes and cleaning caused significant strain on my back. At first, I assumed the pain would go away, but it lingered and began affecting my ability to work and stay active. Even simple tasks felt difficult, and I found myself needing frequent breaks throughout the day.

Realizing I couldn’t manage it alone, I sought help from my colleagues. Their advice and manual therapy sessions were invaluable, reinforcing the importance of asking for help even when you’re knowledgeable about the condition.

Although I initially hesitated to start exercising due to pain, I knew movement was essential for my recovery. Given my experience as a Pilates instructor, Pilates was a natural choice for me. However, it’s important to note that recovery doesn’t need to involve Pilates. Any form of movement therapy whether walking, swimming, yoga, or strength training can be effective, as long as it’s something your body can tolerate.
For me, Pilates provided a way to rebuild my strength through controlled exercises targeting my core and back muscles. But more importantly, it helped me regain trust in my body. I started with gentle movements and progressed gradually, listening to my body’s signals along the way.

Over time, I noticed significant improvements. My pain reduced, my mobility returned, and I felt stronger and more stable. Pilates also deepened my understanding of proper body mechanics, which I now incorporate into my practice when advising patients.

My recovery journey reminded me that the key to overcoming back pain is movement any type of movement that suits your preferences and abilities. Whether it’s yoga, swimming, strength training, or even daily walks, the most important thing is to stay active and avoid fear of movement. The body thrives on motion, and progress comes from small, consistent efforts.

Lower back pain is a challenge, but it doesn’t have to be a life sentence. Through professional guidance, movement, and a patient mindset, recovery is achievable. My personal journey reinforced the importance of staying active, listening to your body, and seeking help when needed. Rehabilitation is a process, but with persistence and the right approach, it can lead to both physical and mental transformation.

The message I now share with my patients and with anyone dealing with back pain is simple: keep moving in a way that feels right for you, and trust that your body can heal.

Dealing with Lower Back Pain? We’re Here to Help!

Lower back pain can be frustrating and disruptive, but you don’t have to manage it alone. Our team of expert physiotherapists is here to guide you toward the right treatment plan tailored to your needs. If you’re experiencing discomfort or stiffness, we encourage you to make an appointment with us to explore effective solutions and get back to doing what you love.

Don’t let pain hold you back—book your session today and take the first step towards recovery!

Written by Christine Alano, Physiotherapist