The Back Pain Myths Series #1
- John Shevlin
- Nov 10
- 3 min read
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 body 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.
Comments