5 Myths About Lower Back Pain That Keep Singaporeans Stuck in Pain

If you've had lower back pain for more than a few weeks, you've probably heard all the standard advice:

• "Strengthen your core."

• "Fix your posture."

• "Stretch your hamstrings."

• "Your MRI shows disc bulging—that's why it hurts."

And yet... the pain persists.

Maybe it gets better for a few days after a massage or chiro session. Maybe strengthening exercises help temporarily. But the tightness, the stiffness, the ache when you sit too long—it always comes back.

Here's the truth: most of what you've been told about back pain is outdated or oversimplified.

At Spheric Human Performance on Beach Road, we help Singaporeans break free from chronic back pain by addressing what actually matters—not chasing myths that keep you stuck.

Let's break down the 5 biggest myths we hear every week.

Myth #1: "You Need a Stronger Core"

This is the most common advice—and the most misunderstood.

Yes, core strength matters. But here's what most people don't realize:

If your pelvis is misaligned, your core cannot function properly.

Think of it this way: if your foundation (pelvis and ribcage) is tilted or rotated, your core muscles are working from a disadvantaged position. No amount of planks or hollow holds will fix that.

What we see constantly:

• Pelvis tilted forward (anterior pelvic tilt)

• Ribs flared upward

• Lower back excessively arched

• Hip flexors tight and overactive

In this position:

• Your abs can't engage effectively

• Your back muscles compensate by overworking

• You end up with more compression, not stability

What actually works:

Before strengthening the core, we:

1. Restore proper rib-pelvis alignment through breathing

2. Improve hip mobility so the pelvis can move freely

3. Then—and only then—build coordinated core strength

Bottom line: Core exercises aren't the problem. Doing them with poor alignment is.

Myth #2: "Your Posture Is Bad—That's Why It Hurts"

Let's be real: every Singaporean has been told to "sit up straight" or "stop slouching."

But here's the research-backed truth: There is no single "correct" posture.

What matters isn't how you sit—it's whether you're stuck in one position for hours.

The real issue? Lack of movement variability.

If you:

• Sit in the same position for 8+ hours

• Never shift weight or change angles

• Keep your hips, ankles, and ribs locked in place

...your body compensates. Joints stiffen. Muscles fatigue. Pain develops—not because you slouched, but because you stayed still too long.

What we recommend instead:

• Change positions every 30–45 minutes

• Stand, walk, or stretch briefly

• Improve hip and ankle mobility so your body has more movement options

Bottom line: Movement is medicine. Static "perfect posture" is a myth.

Myth #3: "Stretching Will Fix Your Tight Lower Back"

This one hurts to hear, but it's true:

Stretching rarely fixes chronic tightness.

Why? Because tightness isn't always about muscle length. Often, it's about:

• Poor breathing mechanics creating tension

• Weak or inhibited muscles forcing others to overwork

• Compensation patterns that make muscles guard protectively

When you stretch a muscle that's already overworking, you might feel temporary relief—but the underlying dysfunction remains.

What we do instead:

At Spheric, we assess why the muscle is tight:

• Is your breathing driving tension into the lower back?

• Are your hips unable to rotate, forcing your back to compensate?

• Is your pelvis rotated, pulling on certain muscles constantly?

Once we address the root cause, the "tightness" often disappears without stretching.

Bottom line: Stretching is useful—but only after fixing the underlying movement pattern.

Myth #4: "If the MRI Shows a Bulging Disc, That's the Cause"

This is one of the most damaging myths in healthcare.

Here's what research tells us:

Many people with bulging discs or "abnormalities" on MRI have zero pain.

In fact, studies show that:

• 30% of 20-year-olds have disc bulges (no pain)

• 60% of 50-year-olds have disc degeneration (no pain)

• Many "abnormalities" are just normal aging changes

So why do some people hurt and others don't?

Pain is rarely about structure alone—it's about how you move.

If your movement patterns create excessive load, compression, or shear forces on the spine, that's when pain develops.

What we focus on:

• How do you bend, lift, and sit?

• Are your hips and ankles mobile enough to spare your spine?

• Is your breathing creating compression or decompression?

We've had clients with "scary" MRI findings become pain-free—not through surgery, but through improved movement.

Bottom line: MRI findings don't dictate your future. How you move does.

Myth #5: "Rest Is the Best Medicine"

This might have been true decades ago. Not anymore.

Modern research is clear: prolonged rest often makes back pain worse.

Why? Because:

• Muscles weaken from inactivity

• Joints stiffen

• Fear of movement increases (kinesiophobia)

• Compensation patterns become ingrained

What we recommend instead: active recovery.

This means:

• Gentle, controlled movement (not bed rest)

• Breathing drills that decompress the spine

• Gradual return to activity with proper mechanics

Example from our Beach Road clinic:

A client came in after 2 months of lower back pain. He'd been avoiding bending, lifting, and exercise entirely.

His fear of pain had made his back weaker and stiffer.

We started with:

• Simple breathing exercises (5 min/day)

• Gentle hip mobility drills

• Gradual reintroduction of bending and lifting with coaching

Within 3 weeks, he was moving confidently again—pain-free.

Bottom line: Movement is medicine. Strategic movement, not random stretching or complete rest.

So What Actually Works for Back Pain?

After assessing hundreds of Singaporeans at our Beach Road studio, here's what we've learned:

Lasting back pain relief requires:

1. Breathing mechanics: Most people don't breathe into their lower ribs—this creates compression and tension in the lower back.

2. Hip mobility: If your hips don't rotate or extend properly, your lower back compensates every time you walk, bend, or sit.

3. Foot pressure and ankle mobility: Your foundation matters. Poor foot mechanics travel up the chain to your back.

4. Rib-pelvis alignment: When your ribs and pelvis are misaligned, your core can't stabilize effectively—no matter how many planks you do.

5. Progressive loading: Once alignment and mechanics are restored, we build strength gradually so pain doesn't return.

This is the R.A.P. Framework we use at Spheric:

• Reset (breathing + rib-pelvis alignment)

• Align (hip, ankle, and foot mechanics)

• Progress (load safely to build resilience)

Real Stories: Breaking Free from Chronic Back Pain

Beaunice's Story: From Years of On-and-Off Pain to Training Freely

Beaunice struggled with lower back pain for several years—likely from gym workouts and occasional heavy lifting at work. She tried chiropractic and TCM tuina, which provided temporary relief, but the pain always returned, especially after exercises like deadlifts.

After discovering Spheric Human Performance on Instagram, she decided to try their longer-term, corrective approach.

What happened:

• Her first trial assessment with Sam was immediately insightful

• The drills he recommended instantly eased tension in her back

• Through continued sessions, Sam identified poor hip mobility and an overarched back that caused her to over-rely on her lower back when lifting

• After targeted mobility work, her hip movement improved significantly

• She can now train with much less pain

• When soreness does occur, simple exercises (foam rolling, breathing drills) relieve it quickly

Her advice? "If you're looking for a quick fix, this may not be for you. But if you want to understand how your body truly works and build lasting strength and mobility (which will then ease the chronic pain), I would recommend Spheric Human Performance!"

Nic's Story: Two Years of Pain, Finally Solved

Nic dealt with right lower back pain for over two years, especially after sitting too long. Sometimes the pain even radiated to his pubic area, making it hard to sit for extended periods.

He'd completed a full cycle of chiropractic treatment and additional stretching. While it helped initially, the pain always returned—and long-term relief seemed to require ongoing adjustments.

After about 10 sessions with Coach WH:

• He could sit longer without discomfort

• He learned effective lifting techniques

• He gained simple exercises to ease lower back tension on his own

• The exercises were easy to follow and didn't require constant professional supervision

What stood out to Nic was the coach's commitment to explaining his condition and the exercises thoroughly—empowering him to manage his own recovery.

(Based on verified Google reviews)

What You Can Do Today

If you're struggling with back pain right now, try these 3 strategies:

1. Practice Lower Rib Breathing

• Sit or lie down comfortably

• Place hands on the sides of your lower ribs

• Inhale through nose—feel ribs expand sideways (not just forward)

• Exhale slowly through mouth

• 5 minutes daily

This creates space in your spine and reduces compression.

2. Stop "Standing Tall" by Arching Your Back

Many people think good posture means squeezing the lower back and chest up. This actually increases compression.

Instead: let your ribs soften down, maintain a neutral pelvis, and relax.

3. Walk More (Yes, Really)

Walking with good mechanics is one of the best things for back pain—as long as you're not locked into poor patterns.

Focus on: even weight distribution, relaxed breathing, and letting your hips move freely.

When Should You Seek Professional Help?

Book an assessment if:

• Back pain has lasted more than 2–3 weeks

• Pain returns every time you try to exercise or be active

• You've tried stretching, massage, and chiro with only temporary relief

• You're frustrated and want to understand the root cause

• You want to prevent this from becoming a lifelong issue

At Spheric Human Performance, we don't just treat symptoms—we identify why your body moves the way it does and fix the underlying patterns.

Ready to Finally Solve Your Back Pain?

If you're near Beach Road, Bugis, Esplanade, or City Hall, come in for a detailed movement assessment.

👉 Book your $39 trial assessment at Spheric Human Performance
Discover what's really causing your back pain—and get a personalized plan to move freely again.

Location: 43C Beach Road, Singapore 189681 (next to Esplanade MRT)

About Spheric Human Performance

We're Singapore's leading movement rehab centre, specializing in fixing pain that traditional physiotherapy, chiropractic, and massage haven't solved. Our approach is rooted in biomechanics, breathing, and progressive movement training—not symptom-chasing.

Whether you're dealing with back pain, knee pain, shoulder issues, or movement limitations, we help you move better and feel better—for good.