7 Myths About Low Back Pain — and What You Should Know Instead

Like 26% of the US population, you might be suffering from low back pain and feel an MRI is the most important first step. You got the X-ray or MRI report that says “arthritis”, “stenosis” or “bulging”. Panic sets in. Do I need surgery? Will I get worse?

The truth is, these findings are common, not always dangerous, and often manageable with physical therapy. Let’s bust some common myths and help you understand what’s really going on — and how to get back to moving confidently.

Myth #1: “An MRI is necessary and the only option to accurately guide treatment.”

Reality: With a thorough examination, physical therapists provide an accurate diagnosis and treatment plan without the need for imagining in most cases.

• While an xray or MRI may be warranted in some situations such as suspected fractures or myelopathy, imaging results rarely change the course of treatment.
• The MRI may show something ‘abnormal’ that is not the cause of your pain. Many times, this alters your perception of health and movement patterns without need, which can poorly affect recovery.

Myth #2: “Bulging discs or stenosis on my MRI means my symptoms are permanent.”

Reality: Fortunately, these are common findings and there are actionable steps to take to improve your symptoms.

• Many people with bulging discs or stenosis on imaging have zero pain, highlighting the importance of correlating the imaging to your specific symptoms.
• Your scan alone doesn’t tell the whole story. What really matters is how it aligns with your symptoms, movement patterns, and goals.

Myth #3: “I need surgery to fix this.”

Reality: Surgery is rarely needed.

• While surgery can be indicated in cases of trauma and substantial neurologic issues, it is not a guaranteed fix when chosen electively.
• Even in cases of successful spine surgery, symptoms often improve only in the short term as the underlying cause is not addressed, causing symptoms to return. Not to mention the inherent risks of undergoing surgery including nerve damage, infection, hardware failure.
• Physical therapy addresses the root cause of symptoms by identifying underlying habits and movement patterns that led to the symptoms. A comprehensive rehab approach is highly successful, and should be exhausted prior to opting for surgery when appropriate.

Myth #4: “I should avoid activity to protect my spine.”

Reality: Movement is medicine.

• Prolonged rest can make stiffness and pain worse.

• Physical therapists help you build a personalized exercise and treatment plan by taking into account your symptoms, medical history, movement patterns, and lifestyle.

• Staying active actually helps protect your spine over time. In fact, runners have been found to have thicker intervertebral discs (spinal discs) than other people of the same age! (8) Belavy, D. L. et al (2017). Running exercise strengthens the intervertebral disc

Myth #5: “If it hurts to stand, walk, sit, or lift- I should just stop doing it.”

Reality: Most spine movements are safe. While certain activities can be painful depending on the type of back pain, avoiding movement altogether can actually make things worse.

• Physical therapy can help you modify movement in the meantime – not eliminate it. Through postural strategies, targeted exercises, graded exposure, breathing and pacing, many people learn how to move more comfortably and confidently. 
• Physical therapy can teach you how to walk better and longer, not just less.

Myth #6: “This is just part of aging. Nothing can help.”

Reality: Yes, it’s common — but treatable.

• Just because arthritis and stenosis are age-related doesn’t mean you’re stuck. 
• Physical therapists are trained to meet you where you are at, and work with you to build robust set strategies to improve your symptoms.
• Think of your body more like a garden than a broken-down car. You're not a machine that just wears out over time–you’re a living system that can grow, adapt, and heal with the right care. Movement, strength training, recovery, and support (like physical therapy) are the sunlight, water, and nutrients your body needs to thrive at any age.
• Pain isn’t always a sign of damage—it’s a signal. And with the right tools and strategies, most people can move better and feel better, no matter their age.

Myth #7: “PT won’t work for me, I tried in the past and it made things worse.”

Reality: All physical therapy is not equal!

• At Aware Health, we do things differently. All of our physical therapists have extensive training and experience in orthopedic care–and more importantly, we take the time to truly understand you.
• That means going beyond just strength and flexibility. We look at posture, movement patterns, positioning during daily activities, and lifestyle factors like sleep, stress, fear and anxiety that can all influence pain. We aim to uncover the root cause, not just treat the surface-level symptoms.
• Our approach is highly personalized, focused, and goal-driven—designed to help you feel better faster and stay better longer.

Take the Next Step

Don’t let scary terms like “bulging” or “narrowing” take control of your story. With the right knowledge and support, you can move better, feel stronger, and stay independent.

Physical therapy isn’t about pushing through pain — it’s about giving you the tools to live your life fully.

If you are currently experiencing low back pain, we would love to help you feel and move better! Book an appointment in just a couple of minutes here.