3 Myths about Low Back Pain

So many women I meet are afraid to move because of what they’ve been told about their spine.

“Don’t run.”

“Don’t lift.”

“Don’t even think about avoiding surgery.”

But today, I want to break down 3 of the most common myths I hear - and show you what science really says.

1. “Low back pain? You’ll need surgery.”

Not necessarily! In fact, more than 90% of low back pain cases are non-specific and improve with movement-based rehabilitation. Surgery is often not needed at all. And the best part? You can start your recovery even if you’re not pain-free yet.

2. “Running with a herniated disc? Are you crazy?”

Actually, running strengthens your spine.

A 2017 study found that running helps protect and reinforce the intervertebral discs. The idea that running always makes things worse is outdated. Of course, everyone is different—but it’s not a rule to avoid it forever.

3. “Lifting things at home will make your pain worse.”

Lifting isn’t the enemy—being untrained is.

When we avoid using our muscles, our body becomes less resilient. A study from 2021 shows that pain often comes not from the weight itself, but from a body that’s not prepared. So instead of avoiding effort, we prepare your body with safe, progressive strength.

Let’s move!

Through Pilates Anywhere, many women have already regained confidence in their bodies, reduced pain, and felt empowered again. Let’s rewrite your pain story, based on evidence—not fear.

Have a great weekend and don’t forget to go for a walk in this lovely weather!

Written by: Aline de Castro.

References

1. Deyo, R. A. (2020). Treatment of Low Back Pain. New England Journal of Medicine.

2. Belavý, D. L. et al. (2017). Running exercise strengthens the intervertebral disc. Scientific Reports.

3. Steele, J. et al. (2021). Resistance Training and Low Back Pain. Journal of Strength and Conditioning Research.