Back pain myths that waste your time – and what actually helps
1 February 2026Why back pain advice can be so confusing
Ask ten people how to fix back pain and you’ll get ten different answers. Some say to stretch, some swear by rest, and others tell you to “get your core stronger”. The problem is that a lot of this advice is outdated or simply doesn’t apply to your situation.
Back pain is one of the most common reasons people come to see us at the Hub, and most of them have already tried something that didn’t help. The truth is, back pain rarely has one single cause – and recovery is almost always about finding the right balance between movement, load and confidence.
Myth 1: You need to rest to recover
For a long time, rest was seen as the safest option for back pain. But evidence now shows that too much rest can make it worse. The spine is designed to move, and gentle, regular movement helps keep joints, muscles and nerves healthy.
If you lie down and wait for the pain to pass, stiffness increases, muscles weaken, and your tolerance for movement drops. Instead, try light activity – short walks, gentle stretching, or any movement that doesn’t make symptoms worse.
At the Hub, we often say: “motion is lotion”. You don’t need to be pain-free to move, but you do need to move sensibly.
Myth 2: Pain always means damage
It’s easy to assume that if your back hurts, something must be ‘out’ or damaged. But pain is much more complex than that. It’s an alarm system, and like any alarm it can be sensitive even when there’s no real danger.
After an episode of back pain, your nervous system can stay on high alert. Movements that were once fine can suddenly feel sharp or tight. That doesn’t mean you’re injured; it means your body is protecting itself.
Rehab focuses on retraining that alarm system. Through gradual, supported movement, we help your body relearn what’s safe – which is often the key to lasting relief.
Myth 3: You need perfect posture
“Sit up straight” might sound like good advice, but it can actually make some people more tense. Studies now show there isn’t one perfect posture. Instead, there are many healthy ways to sit, stand and move.
What matters most is variety. If you spend hours in one position, even a ‘good’ one, your tissues start to complain. Instead of chasing perfect posture, aim to change positions often. Move your spine in every direction through the day.
At the Hub, we coach people to become comfortable in different postures rather than one ideal shape. Your spine loves variety, not rigidity.
Myth 4: Stronger means stiffer
A lot of people avoid strength work because they fear it will make them tight or bulky. In reality, the right kind of strength training is one of the best things you can do for your back. It improves control, tolerance and stability and gives you confidence to move freely again.
Exercises like hip hinges, bridges and resistance band pulls are simple, effective and safe when tailored to your level. The key is starting light and building gradually, under the right guidance.
Strength training is about resilience, not restriction.
Myth 5: If it hurts, stop everything
It’s natural to feel anxious when your back flares up, but stopping all movement can make recovery harder. Pain doesn’t always mean you’re making things worse. The goal is to find your ‘green zone’ – movements that feel safe and manageable, and a little bit of dipping into your ‘amber zone’ will help you progress and rebuild confidence as you relearn movements that were painful previously.
Our practitioners use a principle called graded exposure: we reintroduce movements slowly, building your tolerance step by step. That’s how you regain strength, confidence and trust in your body.
What actually helps
Back pain recovery isn’t about one exercise, stretch or magic fix. It’s about consistency, pacing and reassurance.
Here’s what the evidence, and our experience consistently supports:
- Keep moving within comfort
- Build strength gradually
- Address sleep and stress
- Avoid long periods of inactivity
- Get reassurance from someone who understands how back pain behaves
Most importantly, give your back time. With the right plan, most people see big improvements in a matter of weeks.
How we can help at the Hub
At the Rehab Hub, our practitioners look at the bigger picture – not just your pain, but how you move, train and live. We’ll help you understand what’s going on, and create a plan that fits your day-to-day life.
Our physiotherapists, osteopaths and sports therapists all specialise in back pain, from everyday stiffness to long-term discomfort. Whether you need hands-on treatment, exercise guidance or both, we’ll help you move with confidence again.
Takeaway
Don’t waste time on myths that hold you back. Back pain rarely needs rest – it needs smart movement, reassurance and a plan that gives you confidence.
Ready to get started?
Book an appointment at the Rehab Hub to get your back assessed and find out what’s really going on. We’ll help you move better, feel stronger and recover for good!
