Khaberni - Back pain is one of the most widespread health problems worldwide, it can appear as a temporary symptom of muscle strain or as a chronic condition resulting from cartilage and disc health imbalance. Regardless of the cause, back pain can be severe and unbearable, causing disability and impacting daily life.
Here are the top five common misconceptions about back pain, clarified with medical facts from a rehabilitation and prevention perspective:
The first misconception: Complete rest is the best treatment for back pain
Truth: Many believe that complete rest is the optimal solution for pain relief, but the truth is that prolonged rest can worsen the problem. Studies indicate that the rest period should not exceed two days, as lack of movement leads to muscle stiffness and weakness, creating a vicious cycle of pain and inactivity. Therefore, rehabilitation specialists emphasize the importance of gradually returning to movement and consider it a key to recovery, this includes:
1 - A therapeutic exercise program to improve muscle strength and spinal stability.
2 - Active physical therapy, such as corrective exercises and manual therapy.
3 - Gradually integrating daily activity to reduce the fear of movement and enhance body confidence.
The second misconception: The spine is weak and easily damaged
Truth: Contrary to what some think, the spine is not fragile but consists of an integrated system of bones, ligaments, disc cartilage, and muscles that operate in harmony to provide strength and flexibility. In most cases, the spine is naturally strong and only requires regular maintenance through movement and suitable exercises. Important ways to maintain spinal health include:
1 - Strengthening exercises for the supporting muscles of the back, abdomen, and hips.
2 - Regular stretching exercises to improve tissue flexibility.
3 - Moderate physical activity, such as walking or swimming to improve blood circulation.
The third misconception: Back pain is genetic
Truth: Studies have not proven that genetics play a direct role in most cases of back pain. What may pass among family members is an unhealthy lifestyle, not the genes themselves. For example, poor sitting, lack of physical activity, or being overweight are habits often acquired from the family environment, not from genetics. The solution lies in adopting preventive and healthy behaviors such as:
1 - Correct sitting with the back straight and shoulders back.
2 - Engaging in regular physical activity, even if simple.
3 - Strengthening the core muscles that maintain spinal stability.
The fourth misconception: There is no cure for chronic pain
Truth: One of the most common misconceptions is that chronic pain cannot be treated, while the truth is that its treatment requires a holistic management approach including a balance between movement, work, sleep, nutrition, and mental and physical recovery. Modern rehabilitation medicine has proven that chronic pain is not just a tissue issue, but a complex interaction between the body, mind, and lifestyle. Therefore, education and awareness about the negative impact of the following is essential:
1 - High occupational stress without rest periods
Continuous work and sitting for long hours increase the level of neurological and muscular stress and enhance the nervous system’s sensitivity to pain. The solution is:
• Taking short breaks every hour for movement or stretching.
• Constantly changing positions throughout the day.
• Trying to separate work and mental rest at the end of the day.
2 - Poor sleep and lack of rest
Lack of sleep affects the body's ability to recover and increases pain. Research has indicated that those who sleep less than 6 hours suffer from increased nerve activity causing pain. The solution is:
• Ensuring deep and regular sleep for no less than 7 hours daily.
• Reducing screen use before sleep, and maintaining a calm and dark sleeping environment.
• Consulting a specialist if insomnia is chronic or sleep disturbances persist.
3 - Poor nutrition and inadequate recovery
Unbalanced nutrition weakens cellular repair processes and increases inflammation in the body, making pain more persistent. The solution is:
• Eating meals rich in proteins, healthy fats, and fresh vegetables.
• Ensuring adequate hydration and drinking water.
• Making healthy nutrition a part of the treatment plan, not just a minor detail.
Dr. Maitham adds: "Managing chronic pain depends on awareness and balance, not just painkillers. Each element in lifestyle (like movement, work, sleep, and nutrition) forms a thread in the recovery network. Thus, the patient must understand that integrating these aspects restores the body’s natural ability to heal and improves their quality of life."
The fifth misconception: Smoking only harms the heart, not the back
Truth: Some believe that the harm of smoking is limited to the lungs and heart, but recent research shows that smoking also damages the spinal column and disc cartilage. Nicotine and toxic substances in cigarettes reduce blood flow to the spinal discs, leading to decreased nourishment and accelerated damage. Smoking also weakens collagen production necessary for the strength of ligaments and muscles, increasing the likelihood of chronic lower back pain. The solution in quitting smoking is:
1 - Improving blood circulation and reducing inflammation.
2 - Enhancing the response to physical therapy and exercises.
3 - Accelerating the recovery of spinal tissues and reducing relapses.
Lifestyle Dysregulation
Back pain is not a result of body weakness, but a reflection of dysfunction in lifestyle, balance, and daily habits. True治療は理解から始まり、運動、睡眠、適切な栄養で治癒します。そして彼は言いました：「運動は薬であり、睡眠は治癒であり、バランスは回復への道です」。
