The Back Pain Myths Series #1

What Most People Still Get Wrong About Back Pain (and How to Fix It)

If you’ve been living with back pain for a while, you’ve probably heard a lot of advice — from friends, family, Google, and even well-meaning professionals. Some of it helps. But a lot of it… keeps people stuck.

At The Back Specialists, we see it every day — smart, active people who’ve tried everything but still can’t move freely or trust their bodies again. It’s rarely because they’re “broken.” It’s because they’ve been given the wrong story about what their pain means — and what to do about it.

That’s why we’re launching our Back Pain Myths Series — seven short, honest reads that challenge common beliefs about back pain and recovery. Each myth uncovers a simple truth about how your body really works, and how you can get back to moving with confidence.

Let’s start with the biggest one of all…

Myth 1: “If It Hurts, Rest It”

Why Total Rest is Often the Worst Thing You Can Do for Back Pain

We’ve all heard it — “If it hurts, rest it.” It sounds sensible. But for most people with back pain, it’s actually the opposite of what helps. When your back flares up, the instinct is to stop moving. You might lie down, avoid bending, skip your workouts, or spend a few days “taking it easy.” And in the short term, that might feel better.

But here’s the problem: When you rest too long, your body starts to lose confidence in movement. Muscles switch off. Joints stiffen. Your nervous system becomes more protective. So the next time you try to move again — that same pain flares up even faster. It becomes a vicious cycle: Pain → Rest → Weakness & Stiffness → More Pain → More Rest.

💡 The Truth: You Don’t Need to Rest — You Need to Move Smarter

The research is clear — gentle, guided movement helps most backs recover faster and more completely than rest alone. Why? Because movement tells your nervous system: “This is safe. You can let go of the tension.” At The Back Specialists, we use movement testing (like the Selective Functional Movement Assessment) to find how your body is moving — not just where it hurts.

Sometimes, a sore back isn’t actually a “back problem.” It’s your hips, core control, or even breathing pattern not doing their job properly. Once we find that pattern, we rebuild confidence through small, safe, corrective movements — until your body learns to move freely again.

🧠 Pain Doesn’t Always Mean Damage

Pain is your body’s alarm system — not a damage report. When you move in the right way, the alarm quiets down. When you stop moving altogether, the alarm gets louder — even when nothing’s actually injured. That’s why complete rest can make you more sensitive, not safer.

✅ What You Can Do Instead

If your back hurts right now:

1. Keep moving gently. Short walks, light stretching, or mobility drills are often helpful.

2. Avoid “testing” the pain. Don’t keep bending or twisting to see if it’s still there.

3. Get a proper movement diagnosis. The key is knowing which movement is the issue — not guessing.

   
   

⚙️ The Back Specialists Approach

We don’t tell you to rest. We help you find which movements your body struggles with — and teach you how to fix them, step by step. Our €39 Mini-Assessment pinpoints what’s really driving your pain and gives you a clear, personalised plan to move confidently again.

👉 Ready to Get Back to Moving Freely?

Book your €39 Mini-Assessment today and discover why your back hurts — and what to do about it.

https://www.thebackspecialists.ie/copy-of-inquiry-form

Understanding Back Pain: A Deeper Dive

The Importance of Movement

Movement is essential for maintaining a healthy back. It strengthens muscles, improves flexibility, and enhances overall body function. When we stop moving, we risk weakening our muscles and joints, leading to further pain and discomfort.

Common Misconceptions About Back Pain

Many people believe that back pain is solely caused by injury or damage. However, this is not always the case. Stress, poor posture, and even emotional factors can contribute to back pain. Understanding these factors can help in managing and alleviating pain.

The Role of Posture

Maintaining proper posture is crucial for preventing back pain. Poor posture can lead to muscle imbalances and strain on the spine. Simple adjustments in how you sit, stand, and move can make a significant difference in your back health.

Exercises to Strengthen Your Back

Incorporating specific exercises into your routine can help strengthen your back and prevent pain. Focus on core stability, flexibility, and strength training. Simple exercises like planks, bridges, and gentle stretches can be very effective.

When to Seek Professional Help

If back pain persists despite self-care measures, it may be time to seek professional help. A qualified specialist can provide a thorough assessment and develop a tailored treatment plan to address your specific needs.

Conclusion

Back pain can be a complex issue, but understanding the myths and truths surrounding it can empower you to take control of your health. Remember, movement is key. Don’t let pain dictate your life. Take proactive steps to understand your body and seek help when needed.

By following these guidelines and understanding the complexities of back pain, you can work towards a healthier, pain-free life.