Written by Dr. Chelsey Spano, Chiropractic Expert
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Lower back pain is one of the most common ailments, affecting nearly 80 percent of adults at some point in their lives. As a chiropractor, I often see patients who come in with lower back pain, many of whom are dedicated to maintaining their health and fitness. You might be surprised to learn that lower back pain is not usually the result of one wrong move or traumatic injury, but that it often occurs outside of the gym when we aren’t thinking about our form. Lower back pain usually occurs because of a gradual issue—one that can be prevented or managed with the right approach. Let’s debunk a few common myths about lower back pain and discuss effective ways to support your spine.
Myth 1:
Lower Back Pain is Caused by a Single Event
A common misconception is that back pain only happens when you “mess up”—like lifting improperly or pushing too hard in a workout. While some cases of back pain do stem from specific events, most issues I see in practice result from more subtle, cumulative factors: prolonged sitting, muscle imbalances, tightness, repetitive strain, and core weakness. Over time, these issues place excessive strain on your lower back, making it more vulnerable to pain, discomfort, and significant injury.
Myth 2:
Rest is the Only Solution
Another persistent myth is that you need to rest completely to recover from lower back pain. While some rest is important, staying inactive for too long can actually lead to weaker back and core muscles, which worsens the pain and makes it harder to maintain stability. Instead, focus on maintaining gentle movement to support recovery.
Myth 3:
Lifting Weights Will Make Back Pain Worse
Another prevalent myth is that “lifting weights will make back pain worse.” Many people believe that weightlifting is risky for the back, especially for those who have experienced back pain. However, when done with proper form and appropriate weights, strength training can actually help alleviate back pain. Weightlifting helps build muscular support around the spine, improves posture, and increases overall body resilience. As women interested in fitness, it is encouraging to know that by incorporating resistance training safely into workout routines, this will lead to stronger, more stable backs in the long term.
“Lower back pain is not usually the result of one wrong move or traumatic injury.”
Steps to Support Your Back Health
Here are some practical steps you can take to both relieve lower back pain and prevent it from recurring:
1. Strengthen Your Core
I can’t stress enough how vital core strength is to spinal health. The core is like a natural brace for your back, helping to keep it aligned and properly supported. Proper bracing techniques, Pilates, yoga, and bodyweight exercises that target the abdominals and back are fantastic for building this foundational strength.
2. Incorporate Mobility and Flexibility Work
Tight muscles, particularly in the hamstrings, hip flexors, and glutes, can exacerbate lower back pain. Make sure to incorporate regular stretching into your routine. Gentle yoga and specific back stretches help release tension in these areas, reducing strain on the lower back.
3. Practice Good Posture
Whether you’re working at a desk or lifting weights, maintaining good posture is essential. Slouching or leaning forward places extra stress on the lower back, so try to be mindful of your body alignment. Adjust your workspace ergonomically if needed and take breaks to move around during long periods of sitting.
4. Stay Active in a Safe Way
Regular low-impact activity like walking is incredibly beneficial. Light movement helps circulation and prevents muscles from stiffening up, which can worsen pain. Avoid high-impact exercises until your pain has subsided, but gentle movement can help speed recovery.
5. Seek Professional Help When Needed
Chiropractic care can be invaluable if you’re experiencing persistent lower back pain, or a new injury. Regular chiropractic care can help to relieve pain and improve overall range of motion, so you can return to fitness routines with greater ease.
