10 things I teach my clients dealing with back pain, as a physio who focuses on spinal conditions.

1️⃣ Pain doesn't always equal damage
Pain is influenced by multiple factors including load, sensitivity, stress and context, not just tissue injury.

2️⃣ Movement is rarely the problem
Most issues come from how much and how often we load, not the movement itself.

3️⃣ Rest isn't rehab
Rest can be helpful for 2-3 days after an acute injury, but tissues adapt through progressive loading.

4️⃣ Strength training alone is not enough
Endurance, mobility, power and stability matter just as much as max strength.

5️⃣ There is no perfect form
There is no single correct way to move. All of our bodies are built differently. Variability is normal and healthy.

6️⃣ There is no perfect posture
Our body and physiology is unique to us. Trying to force a perfect posture can sometimes have the opposite effect.

7️⃣ Flare ups are part of progress
Flare ups during rehab are indicators of the body's current capacity, not a sign that things are going backwards.

8️⃣ Consistency beats intensity
Small, repeatable habits far outweigh short bursts of effort.

9️⃣ Your body is adaptable
Given time and the right loading, tissues get stronger and adapt.

🔟 Knowledge is key
Understanding your body and its capacity helps to reduce fear and can improve outcomes.

*This is general information only and does not constitute professional health advice. If you have any concerns, please consult a qualified health professional directly. #physio #backpain

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