Back Pain Myths vs Facts

Summary

This script debunks common back pain myths, emphasizing that pain doesn't equate to tissue damage and rest isn't always the solution. It highlights the importance of core muscle balance over mere strength, and refutes the idea that aging is the sole cause. The speaker advises against relying on a single fix, such as a gadget or exercise, and stresses that both physical and mental factors contribute to pain. They conclude that chronic back pain isn't a death sentence and that lifestyle changes can lead to improvement.

Takeaways

• 🛠️ Back pain is reversible, but healing doesn't always mean restoring damaged tissues to their original state.
• 💡 Pain doesn't always correlate with tissue damage or spinal condition. Some people with severe-looking spines have no pain, while others with normal-looking spines suffer from chronic pain.
• 🚶‍♂️ Rest is not the solution for back pain. Prolonged rest can weaken core muscles, which are essential for supporting the spine.
• 🎂 Aging isn't the direct cause of back pain, although it may increase the likelihood of other contributing factors like muscular imbalances or repetitive trauma.
• 🏋️‍♀️ Strengthening abs alone won’t fix back pain. Restoring balance in all the muscles surrounding the spine is crucial for proper support.
• 🛑 Avoiding exercise due to back pain is harmful unless recovering from specific conditions like spinal fusion. Proper exercise helps restore muscle balance and alleviate pain.
• 🏋️‍♂️ The advice to 'just use your legs' when lifting is flawed. Engaging the core muscles is essential to prevent back strain.
• ⚖️ Quick fixes like creams or single adjustments won't cure chronic back pain. It requires a lifestyle change focused on restoring balance and strength in the body.
• 🧠 Back pain is neither 100% physical nor 100% mental. Both physical and psychological factors contribute to the experience of pain.
• 🌟 Chronic back pain doesn't mean you're doomed to a worsening condition or surgery. Many people live with manageable pain and find ways to improve their condition through lifestyle changes.

Q & A

What is the first myth about back pain mentioned in the transcript?

The first myth is that back pain is not reversible. The speaker clarifies that while tissues may have damage, such as scar tissue or degenerated discs, it is possible to be pain-free by stopping the damage from progressing.

Why does the speaker say that rest is not an effective solution for back pain?

The speaker argues that rest does not help back pain because the back needs support, particularly from deep abdominal muscles, which become less active when resting. Prolonged rest can cause muscle atrophy, leading to a lack of spinal support.

Is back pain caused by aging according to the speaker?

No, the speaker says that while back pain becomes more common with aging, aging itself is not the cause. Other factors such as muscle imbalances, lack of support, or trauma are more likely to cause back pain.

Why does strengthening only the abdominal muscles not solve back pain, according to the transcript?

Strengthening just the abdominal muscles can worsen back pain because it doesn’t address the root cause, which is often a strength imbalance in the muscles surrounding the spine. Proper balance in all core muscles is essential for spinal support.

What is the recommended approach to exercise for someone with back pain?

The speaker recommends continuing to exercise, as refraining from it is one of the worst things you can do for back pain. Exercise helps restore balance in the muscles that support the spine, and it is important to find exercises that suit your condition.

Why does the speaker disagree with the advice to 'just use your legs' when lifting objects?

The speaker disagrees with this advice because many people with chronic back pain underuse their spinal muscles. By relying solely on their legs, they may weaken their core muscles, which are essential for proper spinal support.

Can one single treatment or adjustment cure chronic back pain?

No, the speaker stresses that chronic back pain cannot be cured by a single treatment, such as a back adjustment, a stretch, or a supplement. Managing chronic back pain requires a comprehensive lifestyle change and addressing the root causes.

What does the speaker say about external gadgets or devices for back pain?

The speaker is skeptical of external gadgets or devices as a cure for back pain. While they might help on the journey to recovery, the real solution lies within the person, particularly in restoring balance and learning how to move and support the body properly.

Is back pain 100% physical or psychological according to the speaker?

The speaker explains that back pain is neither 100% physical nor psychological. Instead, it involves both elements, and a balanced approach is necessary, incorporating both physical treatments and psychological factors if necessary.

Does having chronic back pain mean you are doomed to need surgery?

No, the speaker clarifies that having chronic back pain does not mean you are doomed to surgery or worsening pain. Many people live with minor or moderate back pain without it significantly impacting their lives, and there is hope for managing or reducing pain.

Outlines

00:00

🧠 The Reality of Back Pain: It's Reversible!

Back pain is not always tied to tissue damage. You can experience pain without ongoing damage, and tissues like scar tissue or degenerated discs may no longer cause pain. The key takeaway is that pain is subjective, and there's often little correlation between MRI findings and the severity of pain. The focus should be on stopping further damage, and back pain can fade away, proving that it's reversible.

05:02

💪 Rest Won't Fix Your Back: Get Moving!

Resting is not the answer for back pain. While rest may be necessary for flare-ups, resting too long weakens the muscles that support your spine. The deep core muscles, crucial for spinal support, become inactive during prolonged rest. Using your body and activating these muscles is essential for recovery. Resting more than 48 hours can lead to muscle atrophy, making back pain worse.

10:03

🧓 Back Pain Is Not Just an Age Problem

Back pain isn't simply a byproduct of aging. While there’s a correlation between back pain and age, it's not a causation. Many people live their entire lives without back pain. The real culprits are factors like muscular imbalances, lack of spinal support, and repetitive trauma. Back pain can happen at any age, so don't attribute it solely to getting older.

⚖️ Strong Abs Alone Won't Fix Back Pain

Strengthening your abs isn't a cure-all for back pain. Back pain is often caused by imbalances in the muscles surrounding the spine, and simply doing sit-ups or ab exercises can make things worse. True recovery requires restoring balance in the muscles supporting the spine. A person with weak muscles can avoid back pain if their muscle system is in balance, highlighting the importance of equilibrium over sheer strength.

🏋️‍♀️ Exercise Is Key to Back Pain Recovery

Avoiding exercise due to back pain can worsen the condition. Unless you're recovering from specific surgeries like spinal fusion, movement is crucial for recovery. It’s not about avoiding exercise altogether but choosing the right kind of exercise to restore balance in the muscles. Finding a suitable workout will help relieve pain, while complete rest can set back your recovery.

🦵 Using Only Your Legs Won’t Solve Back Pain

The advice to 'use your legs, not your back' when lifting may not always be helpful. Chronic back pain often stems from imbalances where certain muscles are overused and others are underused. Protecting your spine too much can make core muscles weaker, creating a cycle of weakness. Instead, engaging your core when lifting can help improve overall muscle balance and reduce back pain.

🩹 Quick Fixes Won't Cure Chronic Back Pain

Quick fixes like creams, chiropractic adjustments, or supplements may offer short-term relief but won't cure chronic back pain. Chronic pain, lasting more than three months, requires lifestyle changes. It's not caused by a single issue that can be fixed with one action. Getting out of chronic back pain involves long-term effort to balance the body's muscular system, not just short-term solutions.

🔧 External Gadgets Aren't the Solution

Devices and gadgets that claim to relieve back pain often provide hope but aren't long-term solutions. True recovery comes from internal efforts—learning to manage your body and making lifestyle changes that restore muscular balance. External tools may help along the way, but the key to back pain relief lies within you.

🧠 It's Both Mental and Physical

Back pain isn't purely physical or psychological—it's often a combination of both. While mental and emotional factors can influence pain, physical health also plays a role. A holistic approach that considers both physical rehabilitation and mental well-being is the best strategy for managing back pain. It's unwise to focus exclusively on either aspect.

🌈 There's Hope: You're Not Doomed!

Chronic back pain doesn't mean you're destined for a life of misery or inevitable surgery. Many people live with minor or moderate back pain without it getting worse or leading to disability. Accepting that some pain is manageable, without fixating on a future of suffering, can help alleviate the anxiety associated with chronic pain. Back pain can improve, and there are ways to live a fulfilling life despite it.

Keywords

💡Back Pain

Back pain refers to discomfort or pain felt in the back, often due to muscular imbalances, injury, or degenerative conditions like disc degeneration. In the video, back pain is explained as a condition that can be managed without necessarily healing all damaged tissues. The speaker emphasizes that pain does not always correlate with visible damage on medical scans, and many people with severe back conditions live pain-free.

💡Rest

Rest in this context refers to the idea of reducing physical activity to alleviate back pain. The video debunks the myth that resting helps with back pain, explaining that resting too much can actually weaken muscles that support the spine, worsening the condition. The speaker advises against resting for more than 48 hours as prolonged rest can lead to muscle atrophy.

💡Core Muscles

Core muscles are the deep muscles of the abdomen and lower back that support the spine. The video stresses the importance of engaging and strengthening these muscles to alleviate back pain. Rather than resting or avoiding exercise, using the core muscles to support the spine is key to reducing pain and preventing further injury.

💡Aging

Aging is often blamed for back pain, but the video clarifies that while there is a correlation between aging and increased back pain, aging itself is not the direct cause. Instead, factors like muscle imbalances or repetitive trauma are more likely culprits. The speaker notes that back pain can occur at any age, and some older individuals experience no back pain at all.

💡Muscle Imbalance

Muscle imbalance occurs when some muscles are stronger or more active than others, creating uneven support for the spine. The video attributes back pain to these imbalances rather than overall weakness. Strengthening only certain muscles, like doing sit-ups to improve abdominal strength, can worsen imbalances and exacerbate back pain.

💡Exercise

Exercise refers to physical activity intended to improve strength, flexibility, or endurance. The video debunks the myth that people with back pain should avoid exercise. Instead, it emphasizes that exercise, when done correctly, can help restore balance in the muscles supporting the spine. The speaker stresses that avoiding exercise can worsen the condition by allowing muscles to weaken.

💡Lifestyle Change

Lifestyle change in this context refers to long-term adjustments in daily habits, posture, and movement to manage and alleviate back pain. The speaker highlights that addressing chronic back pain often requires a shift in how individuals care for their bodies, particularly in supporting the spine and core muscles, rather than seeking quick fixes.

💡Chronic Pain

Chronic pain is defined as pain lasting more than three months. The video emphasizes that chronic back pain is not something that can be cured through one-time treatments like adjustments or creams. Instead, managing chronic back pain requires a sustained effort to restore muscle balance and improve overall body mechanics.

💡Neuromuscular Process

A neuromuscular process involves the interaction between the nervous system and muscles to control movement and balance. The speaker explains that overcoming back pain is not just a matter of physical exercise but also learning how to properly engage the mind and muscles together. Restoring balance and support for the spine involves retraining these neuromuscular connections.

💡Psychological Factors

Psychological factors refer to the mental and emotional aspects of pain perception. The speaker notes that pain is subjective and can be influenced by the mind. For some, the mental aspect of pain might be as significant as the physical. They warn against thinking that back pain is purely psychological or physical, advocating a balanced approach that considers both elements.

Highlights

Back pain is not always reversible, but you can be pain-free without fully healing the tissues.

Pain is subjective and not directly correlated with the severity of tissue damage seen in MRIs or X-rays.

Rest is not the solution for back pain. Prolonged rest can weaken muscles, making the pain worse.

Aging does not cause back pain directly. Muscular imbalances and lack of support for the spine are more critical factors.

Strengthening abs alone won't fix back pain. It's about restoring balance around the spine, not just strength.

Refraining from exercise is harmful for chronic back pain. Maintaining activity helps restore muscle balance.

Overuse of certain muscles and underuse of others causes imbalance. Using your core to lift objects can protect your spine.

One single remedy like using a cream or getting your back cracked will not cure chronic back pain.

External devices and gadgets are not the solution to back pain. The real fix lies in internal neuromuscular processes and lifestyle changes.

Back pain is a mix of both physical and psychological factors, and treating both aspects can help.

Chronic back pain does not mean you're doomed or destined for surgery. It’s possible to live a functional life with manageable pain.

Core strength isn't the only factor—balance between all muscle groups surrounding the spine is critical.

Back pain can occur at any age due to factors like injury, trauma, or imbalances, not just because of aging.

The belief that you can fix your back pain with just one thing, like stretching your hamstrings, is a myth.

Chronic back pain requires a persistent effort and a complete lifestyle change to improve.

Transcripts

this week I'm mythbusting certain things

you may hear about back pain or getting

out of back pain they came up with 10

nice round number the first one is back

pain is not reversible getting out of

pain is not the equivalent of healing

all your tissues back to the way that

they were when you were a younger person

you can have tissues that might have

been damaged like me have Scar Tissue

degenerated discs and not be in pain

anymore and that's because the pain is

associated with damage happening damage

currently occurring or possibly just the

threat of danger or damage to your body

can cause pain pain is a very subjective

thing and so there is not a good

correlation with diagnosis or conditions

that we see in an x-ray or an MRI and

pain there are people that have terrible

looking spines that have no pain at all

and there are people that have severe

pain with spines that don't really look

that bad so you can

disassociate your condition with your

pain all you have to do is you have to

stop the damage from progressing and

this is true for any part of your body

so remove the problem and back pain can

go away all right number two rest will

help your back you just need to rest

more this is not true at all whatsoever

your back does not hurt because you're

not resting enough or that you're doing

too much your back hurts because it's

not supported enough and your spine

doesn't have enough support that's the

general most common theme and your

abdominal muscles the Deep abdominal

muscles do not do well when you're

resting they're not active and they shut

down even more when you rest and so you

using your core using your body is a way

to get these muscles activated and

supporting your spine and is the best

thing you can do for back pain I would

never recommend anyone to rest more than

48 hours or someone with a flare up or

an event or episode of back pain because

at that point your muscles will start to

atrophy if you don't use them you lose

them and your spine needs those deep

core muscles to support it so using them

is the best thing you can do number

three you're just getting older back

pain is a result of Aging this couldn't

be farther from the truth yes there is a

correlation between increased back pain

and aging but it is not a causation and

80% of people at some point in their

lives will get back pain but there's

still that other 20% of people that go

their entire lives without experiencing

back pain and you can say they have

better genetics well I got back pain

when I was 16 years old and my parents

neither of them have back pain back pain

can happen at any age and it is the

result of other causes muscular

imbalances not enough support for their

spine repetitive trauma it could be just

an acute injury these things that I'm

listing are more likely as you get older

but aging itself is not the cause of

back pain myth number four is you just

need to strengthen your abs or your core

this is a myth because it's not just

about getting stronger it's not just

about your ab

muscles becoming stronger it's actually

about restoring balance in the

musculature around your spine so your

spine is supported

360° and it is actually a result of a

strength imbalance why many people have

back pain in the first place so if you

just go do a bunch of sit-ups and a lot

of us have experienced this just

strengthening your abs that's probably

going to make your back pain worse and

that's because we tend to strengthen the

imbalance when we just go do a bunch of

strengthening what we need to do we need

to restore balance for support of the

spine and this is probably the hardest

thing to do I could be talking to a a

little old lady never read back pain 85

90 years old does not have strong

abdominal muscles she more or less could

have very weak abdominal muscles and

still not have back pain and why is that

it's because she has balance in the

system of muscles surrounding her spine

this old lady that has no back pain but

very weak muscles might have an equal

balanced amount of strength in her soaz

and her obliques and her six-pack and

that balance around her spine creates a

supportive system that does not pull the

spine in different directions as someone

would like me who was actually in my

teens when I first developed back pain I

was practicing bodybuilding I was very

strong I had very strong abdominal

muscles and I got back pain not because

I was weak or too strong or anything it

was because there was an imbalance in

the muscles surrounding my spine and

that imbalance created problems number

five if you have back pain you just need

to refrain from exercise you need to do

less that is the worst thing you could

do unless you have had a spinal fusion

and you are waiting for your bones to

fuse and you should be avoiding activity

because of this one specific thing you

need that hardware and your vertebrae to

fuse together and you don't want to ruin

the purpose of that surgery that is the

only reason I would recommend doing less

or refraining from exercise otherwise

you need to be doing something and if

exercise hurts you then it's not about

the exercise itself as a general

umbrella that's the problem it might be

how you're doing that exercise or it

might be which exercises you are

choosing to do but there is something

out there that can help restore balance

in the muscles of your core that's going

to make you feel better and refraining

from exercise is probably the worst

thing you can do if you're trying to get

out of back pain myth number six that I

want to bust is when people say just use

your legs you need to use your legs more

you're going to pick up this object from

the floor just make sure to don't use

your back use your legs and I vehemently

disagree with this because a lot of the

problem that we are dealing with as a

population of people in chronic lower

back pain is that we are overusing

certain muscles and underusing others

and those muscles that we tend not to

use enough are the muscles that surround

our spine we're trying to protect our

spine we baby our spine because we don't

want to hurt it and this is how the

muscles get weaker it's a feedback loop

that perpetuates itself because if you

don't use it you lose it and so you want

to use your core to pick up objects myth

number seven is something like this I

cured my back pain when I did this and

the fill-in the blank this might be

something like I used this cream or I

got my back cracked or adjusted in this

way or I did this stretch or nutrition

supplement I started taking turmeric

these types of statements are not

possible ways to get out of back pain

because the lack of taking turmeric is

not what caused back pain there is a

cause of back pain and it is not

something that you can just snap your

fingers and do one thing like get your

back cracked in a certain way and it's

going to fix chronic back pain that

might work for somebody that had back

pain for two days but if we're talking

about chronic back pain which is three

months or more it is not easy and we all

know that it is not easy to get out of

back pain you can't just make one

adjustment or do one thing in your life

and get out of pain it requires a

lifestyle change it takes more than just

doing one thing you'll often hear people

say oh all you need to do is stretch

your

hamstrings and that's going to fix your

back pain your hamstrings are tight so

anytime you get advice from normal

nonprofessional on the street that

involves just doing one thing and that's

going to get you out of back pain I

really wouldn't take that advice myth

number eight when you see that latest

and greatest Gadget or device on

whatever Instagram or commercial or in

the store or whatever and you get that

feeling of hope those things are all

under this same category of being

external things they're outside of you

and the real solution to back pain is

going to be internal it's going to be

inside you it's going to be in your mind

it's going to be learning how to operate

this body in a healthier way it's going

to be

this persistent effort that's required

by you to try to restore balance in your

body and make this lifestyle change that

goes together with getting out of back

pain and typically external devices and

gadgets and treatments and things maybe

they can help you on that Journey but

they themselves cannot change the way

that you relate or operate this body

because that's a neuromuscular process

and that's really what you should be

focusing on so myth number nine P when

you are told or maybe you believe that

back pain is 100% physical or 100%

mental psychological there are people in

both camps I'm going to say that there

are probably both factors involved it's

a little bit mental a little bit

physical maybe there's a scale and it

tips more towards one or more towards

the other and it's going to be elements

of both and I just wouldn't go to the

extreme of jumping into one of the camps

that say ah it's 100% psychological that

means my solution is going to therapy

and I'll be fine if I just sit in a

chair in therapy for three hours a week

that's going to how I'm going to get out

of back pain I think maybe that could be

a good approach and together with doing

some things to improve the physical

health of your body that's just the camp

that I live in finally myth number 10

that I would like to bust if you have

back pain and it's chronic you're doomed

you're never going to get out of back

pain and you are bound for surgery and

you know it's just going to get worse

and worse until the end of your life

well even if you don't get out of back

pain and you can go to throughout the

rest of your life with back pain it's

not necessarily just going to keep

getting worse and until you're disabled

a lot of people have minor back pain or

moderate back pain and they just live

with it actually there are people out

there that are kind of okay with it and

they just go through their lives with it

it doesn't mean that there is any

specific ending that is definitely going

to happen that you're doomed for that

you're going to need surgery and so I

don't know if that helps maybe take a

little bit of stress or a little bit of

just load off of your back for like of a

better term that it's can be okay to

have a little bit of back pain it's part

of us and it doesn't doesn't mean that

you're destined for Doom or your life is

going to just be over someday so just

being okay with some back pain and not

associating it with the

anxiety of the future is going to be

miserable and there is hope that you can

actually do things to get out of B pain

so we're going to circle back to number

one it is reversible and there are

things you can do to get better I hope

that busting these 10 myths that I

believe to be myths uh can just help

give you some insight in what to do for

your back instead of wasting your time

on these 10 things that other people may

have told you or you may have seen on a

commercial and potentially uh spend your

time doing something more effective for

getting out of back pain and it's always

going to be related to a lifestyle

change so remember that and until next

time get down on that floor and connect

to your core