3 Bits of Back Pain Advice You Should Ignore (From an Osteopath)
If your lower back is aching, there’s no shortage of advice out there.
Friends, colleagues, social media, everyone has a theory.
But here’s the problem:
Not all back pain is the same.
And some of the most common “tips” can actually make things worse.
As an osteopath, I see this every week in clinic, well-meaning people following the wrong advice and delaying their recovery.
Let’s break down three common pieces of back pain advice you should be careful with.
1. “You Should Get a Standing Desk”
Standing desks are everywhere, and don’t get me wrong, they can be useful.
But they’re not a one-size-fits-all solution.
If your back pain is caused by pelvic stiffness, hip tightness, or weak glutes, standing for long periods might increase the load on your lower back.
In some cases, switching to a standing desk without correcting posture or movement patterns can make things worse.
Better advice:
Alternate between sitting, standing, and walking during your day.
Work on mobility, core control, and posture first - then think about a standing desk as one of many tools.
2. “Just Take Painkillers Until You Can’t Feel It”
Painkillers can help you function in the short term, but they don’t fix the root cause.
In fact, masking the pain can:
Encourage you to move in ways that delay healing
Create a false sense of progress
Lead to dependency or side effects
Your body is giving you information through pain. Ignoring that signal can backfire.
Better advice:
Use painkillers strategically, not blindly. Combine them with movement, professional support, and a clear plan to get better, not just numb the symptoms.
3. “It Just Needs Rest”
This is a big one.
Many people are told to rest completely when they injure their back.
But unless you’ve had a serious trauma, total rest often slows recovery.
Your spine is built to move. And controlled, safe movement helps:
Reduce stiffness
Improve circulation
Promote healing
Prevent deconditioning
Better advice:
Don’t stop moving. Instead, move smarter.
Targeted mobility work, stretching, and gentle strength exercises can reduce pain and speed up recovery.
So… What Should You Do Instead?
The truth is, your back pain could be caused by a dozen different things.
From poor posture to nerve irritation, weak glutes to stiff hips, every body is different.
Before you follow advice from someone who’s never assessed you, do this first:
✅ Get a proper assessment
✅ Understand what’s actually going on
✅ Build a treatment plan based on your unique needs
What We Do at Body Zest
At our clinic, we don’t treat pain with guesswork.
We:
Find the true cause of your symptoms
Use hands-on treatment and rehab to fix it
Build a personalised movement plan to prevent it coming back
We treat people every week who’ve tried the usual advice and found no lasting results, until they got proper help.
Book here to see one of our Osteopaths.
FAQs
Is it bad to sit all day with back pain?
Long periods of sitting can contribute to stiffness and discomfort, but it depends on your posture, desk setup, and underlying issue.
How do I know if my back needs rest or movement?
If you’ve had a trauma or sharp nerve pain, rest may help short term. Otherwise, gentle movement is usually better than complete rest.
When should I see an osteopath?
If your back pain has lasted more than a few days or is stopping you from doing what you love, get assessed.