"Sit up straight!" or "rest a sore back!" sound right, but are they? Physiotherapists debunk back-pain myths and explain what really helps.

A review by clinical physiotherapists has debunked several common myths about back health, including the necessity of always bending the knees when lifting, sitting up straight, and resting during back pain. The experts explain that muscle activation and movement variation are more important than strict adherence to traditional advice.

The physiotherapists also clarify that activities like running and cycling are beneficial for spinal health, even after a slipped disc, and that most people can safely use various methods to stand up or sit. They recommend staying active and incorporating regular exercises to maintain back and neck health, rather than relying on rest or rigid postures.

Back health myths debunked: What truly helps pain

Myth number one. You have to bend your knees when lifting. Is that really true? We asked two clinical physiotherapists what they think. Bending your knees when you pick something up or always lifting with a straight back, those are myths we hear all the time. But there's nothing to prove them correct. Many studies show that the back position is a small factor when lifting. In fact, lifting with a straight back can sometimes create a greater force than lifting with a bent back. Even when you're lifting something really heavy, what matters is pre-activating the core and the back muscles before lifting. Whether I'm lifting a crate of water with my back held very straight or if I'm bending over to do it, both are perfectly fine for the spine. So the myth, always squat to pick something up? False. Myth number two. You should always sit up straight. True or false? Yes, we hear that a lot too. But no one can say that sitting up straight prevents back pain. The body likes variation. You can sit bent forward or even slump or slouch backwards. My tip, set a timer every 15 minutes and actively change your sitting position. To prevent neck pain while working at a computer, the physiotherapists recommend these exercises. Make sure to squeeze the shoulder blades together. You can even use water bottles as weights. Muscles are also weak muscles, so you need to train them. And pull the elbow back to the side. Let the shoulder move through its full range. Let it drop down then slowly lift it up again. And don't forget the other side. Next exercise. The movement should come from the neck muscles. Now bring it back up again. Now do 15 slow repetitions. 15 reps each. Three exercises, three trainings per week. That's the recommendation. There isn't just one correct way to sit. The myth that you have to sit up straight is false. Roll to your side before standing up? Ever heard that one? That doesn't apply to everyone as a general rule. And it's not necessary. It's no problem to twist somewhat or to bend forward from the waist when getting up. Any of those variations are fine for the back. If they weren't, everyone doing sit-ups in the gym would be in trouble. If you don't have a damaged spine or haven't just given birth, then the most common ways of getting up are okay. That myth is also false. What about claims that jogging or cycling is bad for your spinal discs? Are they true? Spinal discs work like sponges. Pressure and release is what supplies them with nutrients. So movement is essential. Running and cycling are actually great for spinal health. And that's even after a slipped disc. What's important is adjusting movement to your pain level. If one movement doesn't feel good, you can try the forward leaning racing bike position instead. Spinal discs need movement. The myth that running or cycling can harm them is false. If your back hurts, you need to rest it. Our final myth. With acute back pain, we want people to return to normal activities as soon as possible. So daily life, household tasks work while respecting what their pain allows. If you need a short break during phases when you're putting your body under heavy strain, plan those breaks in. But otherwise, to fight pain, stay active. You don't need to push through the pain. Gentle bending, extending and rotating can help the spine move comfortably again. Another false myth. A sore back needs rest.

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