Common myths about back pain persist

Photo by Svetlana Boyko | Unsplash

By Meghan E. Murphy, M.D.
Posted on April 24, 2026

Dear Mayo Clinic: My back’s been bothering me, and everyone seems to have ideas what’s causing the pain. Can you help?

A: Back pain is more common than homeownership in the U.S. While about 65% of adults own a home, nearly 80% of adults will have back pain at some point.

Despite how common this type of pain is, myths about it persist. We clarify several misconceptions below.

Myth: Lifting heavy objects is the main cause of back pain.

Fact: Lifting heavy objects with poor form can contribute to back pain, but the major culprits are a sedentary lifestyle, poor posture, obesity and genetic factors.

Myth: Bed rest will make my back pain better.

Fact: Probably not, but it depends on the cause of your pain. If it’s muscle strain, taking it easy for a few days may help.

However, bed rest can also make back pain last longer or even worsen. If your pain is from nerve compression, a disc issue or joint degeneration, inactivity can cause tighter muscles, more pain, loss of physical condition and more debility.

In these cases, you should modify your activities, switch to low-impact exercises like walking and swimming, and avoid movements like bending, twisting or lifting. Maintaining some degree of physical activity can help you heal faster.

Myth: Back pain is always due to a serious underlying condition.

Fact: Back pain is usually caused by muscle strains or sprains, not by a serious condition like a disc or vertebrae issue. Most back pain resolves on its own.

Myth: You should avoid exercise when experiencing back pain.

Fact: Exercise and physical activity are usually recommended for managing and preventing back pain. Strengthening the core muscles — including your back muscles — improving flexibility, and maintaining a healthy weight can contribute to a healthier back.

Depending on your pain, you may need to modify your activity. You know your body best, so listen to it. If something isn’t getting better or grows progressively worse, contact a healthcare professional for an evaluation.

Myth: Surgery is the only solution for chronic back pain.

Fact: Back pain is often caused by issues that aren’t relieved with surgery. Nonsurgical treatments like physical therapy, medications, injections and lifestyle modifications are often effective in managing and reducing chronic back pain. Surgery may be necessary if your pain:

intensifies, especially at night or when you lie down
spreads down one or both legs
causes weakness, numbness or tingling in one or both legs
occurs with new bowel or bladder control problems

Seek an immediate medical evaluation if you experience any of these symptoms.

Myth: A firm mattress is the best for alleviating back pain.

Fact: The ideal mattress firmness varies from person to person. Some people may find relief with a firm mattress, while others may prefer a medium or soft one.

When shopping for a new mattress, look for one that provides support and comfort based on your preferences and needs. Many companies offer generous return policies, so you can try a mattress for a few weeks, or even a few months, before deciding if it’s right for you.

Preventing back pain

Some back issues can’t be avoided, like those caused by injuries, arthritis or genetics. To preserve the health of your back:

Maintain an ideal body weight. Excess weight causes increased stress on all joints, including the spine.
Strengthen your core. Stronger core muscles, including abdominal and intrinsic back muscles, can help take the stress off your spine.
Stay active. Regular movement is essential for keeping your body active.