Back pain is one of the most common health concerns among women, especially those over 40. Yet, despite how common it is, there are many myths about what causes it, how to treat it, and whether or not it can be prevented. Believing these myths can often make the pain worse, leaving many women feeling frustrated, stuck, or even afraid to move.
At LEVEL4 PT & Pilates, we recently hosted a Back Pain Workshop on January 30th, where we helped women separate fact from fiction when it comes to managing back pain. If you missed it, don’t worry—we’ll be hosting more workshops soon! Keep reading to uncover the most common back pain myths and learn the truth about what really works.
Myth #1: “Back pain is just a normal part of aging.”
The Truth:
Yes, your body changes as you get older, but that doesn’t mean back pain is inevitable or something you just have to “live with.” Many women believe that once they hit their 40s or 50s, back pain is unavoidable—but that’s not true.
Back pain is often caused by muscle imbalances, poor posture, weak core muscles, or past injuries, not just aging itself. With the right exercises, movement strategies, and treatment, you can reduce or even eliminate back pain, no matter your age.
Myth #2: “Resting is the best way to heal back pain.”
The Truth:
When pain flares up, many women instinctively think rest is the answer. While taking it easy for a short time may help initially, too much rest can actually make back pain worse.
Why? Because movement is key to keeping your muscles strong, your joints mobile, and your spine supported. Staying in bed or avoiding activity can lead to stiffness, weaker muscles, and slower recovery.
The best way to relieve back pain is to stay active with gentle movement, such as walking, stretching, or therapeutic exercises tailored to your needs. That’s exactly what we focused on in our Back Pain Workshop on January 30th—teaching women the right way to move for lasting relief.
Myth #3: “If I have back pain, I should avoid exercise.”
The Truth:
One of the biggest myths about back pain is that exercise makes it worse. In reality, the right exercises can significantly reduce pain and improve strength and mobility.
The key is knowing which exercises help and which ones to avoid. Certain movements—like heavy lifting with poor form or repetitive high-impact exercises—may aggravate pain. But targeted core strengthening, stretching, and low-impact exercises can help support the spine and reduce discomfort over time.
At LEVEL4 PT & Pilates, we teach safe, effective exercises designed specifically for women struggling with back pain. If you missed our last workshop, stay tuned for future events where we’ll cover more movement strategies for pain relief.
Myth #4: “If my doctor says I need surgery, it’s my only option.”
The Truth:
While surgery may be necessary for some serious spinal conditions, it’s rarely the first or best solution for most women experiencing back pain. In fact, many women undergo surgery without exploring conservative treatments first, only to find that their pain persists.
There are many non-invasive treatments that can help relieve back pain, including:
✔️ Physical therapy to strengthen muscles and improve mobility
✔️ Postural corrections to reduce strain on the spine
✔️ Manual therapy techniques like massage and joint mobilization
✔️ Targeted strengthening exercises for long-term relief
Before considering surgery, it’s always a good idea to consult a specialist who can provide safe, natural alternatives for reducing pain and improving function.
Myth #5: “If I don’t have an injury, my back pain isn’t serious.”
The Truth:
Many women think back pain is only a problem if it comes from a serious injury, like a fall or accident. But the truth is, most back pain develops gradually due to poor posture, muscle weakness, repetitive movements, or even stress.
Even if your pain started as a small discomfort, ignoring it can lead to chronic pain, stiffness, and reduced mobility over time. The sooner you address it, the easier it is to prevent it from getting worse.
That’s why we encourage women to take action early—whether that’s making small changes to daily movement, strengthening weak muscles, or attending expert-led workshops to learn more about prevention and treatment.
Missed Our Back Pain Workshop? Stay Tuned for More!
On January 30th, we had the pleasure of helping women in our community learn <strong>how to take control of their back pain naturally. If you couldn’t attend this time, don’t worry! We’ll be hosting more workshops soon, covering topics like:
➡️ The best exercises for reducing back pain
➡️ How to avoid making pain worse with everyday movements
➡️ Proven techniques to improve strength, posture, and mobility
✨ Want to be the first to know about our next event? Stay connected with us at LEVEL4 PT & Pilates and keep an eye out for future workshops that can help you finally break free from back pain!
📞 For more info, call us at: 760-503-4440
🌐 Visit us at: https://www.level4pt.com
Take Control of Your Back Pain Today
If you’re tired of struggling with back pain and are looking for proven solutions that actually work, start by breaking free from these common myths. Back pain doesn’t have to control your life, and with the right guidance and treatment, you can feel stronger, more mobile, and pain-free.
Stay tuned for more upcoming workshops, and in the meantime, don’t hesitate to reach out to our team for expert advice on managing back pain the right way!
Prior to living in Carlsbad, CA, she worked at Nike Headquarters in Portland, OR as a physical therapist and consultant. She has always enjoyed fitness and working with the athletic population as a former dancer and gymnast. Dawn has also completed certification through Polestar Pilates which she has implemented with elite and Olympic athletes, surfers, golf pros, and the weekend warrior to enhance their chosen sport. After having 2 kids she saw a need for more highly skilled programs for women who are struggling with common body struggles after having a baby so she went on to seek more training in Pelvic floor rehab and the female athlete through Herman & Wallace Institute. As a spine specialist with a Manual Therapy Certification from University of St. Augustine and Pilates background she has helped men and women of all ages stay active and feel their best.This combined with her passion to educate women, especially the peri and post-menopausal women who want to resolve their physical concerns as they age.
- 5 Common Myths About Back Pain in Women (And the Truth!) - January 31, 2025
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