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4 Back pain myths – debunked!

Linda Melone, CSCS, is an NSCA Certified Strength and Conditioning Specialist and certified personal trainer based in Orange County, CA. Visit her website at www.LindaMelone.com.

The truth about back pain

No, you didn't accidentally log onto an AARP site. Back pain is not limited to your twilight years and can, in fact, happen even in your 20s or 30s. Lifting groceries or just trying a new Zumba class can trigger muscle spasms from your body being tweaked the wrong way. Deciding what to do about back pain can be confusing. Should you skip the gym and just lie down? Take a hot bath or use ice? Some approaches may actually make matters worse.

Woman with back pain

Before you reach for that heating pad, read on for the most common back pain remedy myths and the real, healing truth. (Note: If you experience shooting or severe pain that prevents you from getting around normally, see a doctor immediately.)

Back pain myth #1:

If your back hurts, lie down until the pain subsides

The reality: Keep moving

Lying in bed for days and weeks can delay healing. Resting longer than 48 hours causes muscle atrophy (shrinking), which then causes muscles to spasm more and leads to weakness. Who needs that? Instead, go for light activity such as walking, swimming or low-impact exercise such as the elliptical trainer or recumbent bike to speed healing.

Back pain myth #2:

Substitute a fitness ball for your office chair to strengthen back muscles

The reality: A little goes a long way

Sitting upright on a ball without back support makes it highly unlikely you'll be able to keep good posture for eight hours. Ultimately, you could end up with back muscle strain and feel worse. Sitting on a ball for shorter periods --  15 to 20 minutes at a time -- may help you feel better. Alternate between the ball and a regular chair to avoid muscle fatigue -- and get up and move around hourly.

Back pain myth #3:

Most back pain occurs suddenly and without warning

The reality: Trouble's been brewing

Pain may suddenly appear and be perceived as occurring instantly, but it likely has been behind the scenes for awhile. If you're not bending properly or you're using poor back mechanics (i.e., you bend over without bending your knees), at some point something simple like a sneeze may be the straw that breaks the camel's back -- so to speak. What may appear to be a sudden injury could have actually been building for months or even years.

Back pain myth #4:

Apply a hot compress or take a hot bath to ease back pain

The reality: Cold first, heat later

A hot shower may initially feel good, but the heat may actually increase inflammation by opening up blood vessels. Both heat and ice work by breaking the cycles in which muscle spasms cause pain. Apply ice or use a bag of frozen peas -- 20 minutes on and 20 minutes off, then repeat six to eight times throughout the day. After the initial 48 hours, switch to an electric heating pad.

?Lower back stretching exercises?

Watch this video to learn stretching exercises that can help alleviate lower back pain.

More on back pain

Ways to reduce back pain
The real truth about back pain
Natural remedies for back pain

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