Up to 80% of adults will experience low back pain (LBP) at some point in their
lives (Zhang et al., 2022). This can make daily activities and exercise feel daunting.
Interestingly, 90–95% of LBP is classified as non-specific, meaning there isn’t a
clear structural cause. Because of this, there is no “one-size-fits-all” approach to
treatment.
Factors influencing LBP include:
 Environmental: living conditions, workspace setup
 Biological: genetics, physical health
 Psychological: stress, mood, and life events

While it can be frustrating to manage, exercise and movement remain among the
most effective treatments for LBP. Even walking can be as effective as specific
strengthening exercise. Research supports various interventions that promote long-
term back health, such as:
 Strength training (e.g. glute bridges, squats)
 Mobility exercises (e.g. cat-camel, lumbar rotations)
 Aerobic activity (e.g. walking, cycling, and even running!)
(Smith et al., 2019; Shnayderman & Katz-Leurer, 2013)
Additionally, they are many myths about Low Back Pain that need debunking such
as:
1. “Back pain is a normal part of ageing.”
Not true. Getting older does not automatically cause back pain. Evidence-
based treatment can help at any age.
2. “Persistent pain means serious damage.”
Most tissues heal within 3 months. If pain persists, it often relates to other
factors like stress, tension, fatigue, or reduced activity.
3. “Pain with movement means harm.”
Not necessarily. Pain may reflect sensitivity rather than damage. Gradual
movement and activity usually help reduce this.
4. “Poor posture or a weak core causes back pain.”
There is no single ‘perfect’ posture (your next posture is your best posture). In
fact, people with back pain often tense their core muscles excessively, which
may hinder recovery. Learning to move and relax naturally is more beneficial.
5. “Injections, surgery, or strong medications are the best solutions.”
These are rarely first-line treatments. Exercise and lifestyle approach often
provide better long-term outcomes with fewer risks.

Key takeaway:
Your pain is real and deserves support but remember – you are not broken. Staying
active, positive, and working with qualified professionals can help you take back
control and improve your quality of life.

References

Shnayderman, I., & Katz-Leurer, M. (2013). An aerobic walking programme versus
muscle strengthening programme for chronic low back pain: a randomized controlled
trial. Clinical rehabilitation, 27(3), 207-214.
Smith, B. E., Hendrick, P., Bateman, M., Holden, S., Littlewood, C., Smith, T. O., &
Logan, P. (2019). Musculoskeletal pain and exercise—challenging existing
paradigms and introducing new. British journal of sports medicine, 53(14), 907-912.
Zhang, S. K., Yang, Y., Gu, M. L., Mao, S. J., & Zhou, W. S. (2022). Effects of low
back pain exercises on pain symptoms and activities of daily living: a systematic
review and meta-analysis. Perceptual and motor skills, 129(1), 63-89.