Back Pain: 10 Facts You Must Know
Rarely dangerous
Most low back pain is not life-threatening. Only about 1% of cases are diagnosed as serious medical conditions or emergencies.
2. Ageing
Low back pain episodes usually improve over time. Getting older doesn’t automatically mean your back will worsen.
3. Scans
MRI or X-Ray scans don’t predict recovery or future disability, and they don’t improve outcomes on their own. [See more on low back disc bulges here.]
4. Sore but safe
You can move your spine in all directions safely. Gentle movement and exercise are beneficial for healing and resilience.
5. Posture
Sitting, standing, or lifting posture does not determine whether your low back pain becomes long-term.
6. Mindset matters
Difficulty coping with pain, fear of movement, and negative expectations can prolong pain, often more than any tissue damage.
7. Pain flare-ups
Most flares are not due to structural damage, but rather changes in activity, stress, or mood.
8. Loading & bending
Daily activities that load your spine gradually are safe. Gradual progression builds resilience.
9. Strength
A “weak core” does not cause low back pain. Some people with low back pain over-tense their trunk muscles, which can worsen symptoms. General strengthening is helpful, but the key is balance—using muscles when needed and relaxing them when not.
10. Effective care
Managing low back pain is usually safe and cost-effective. The most important strategies include:
Education to build a positive mindset about your back
Coaching to optimise physical and mental health
Regular physical activity you enjoy
Staying socially active and maintaining healthy sleep, weight, and work participation
Low back pain can be confusing, but understanding these principles helps you make informed decisions and empowers you to take control of your recovery.
# Peter B O’Sullivan et al. 2020 (British Journal or Sports Medicine)
