Common Misconceptions About Low Back Pain for Barbell Athletes and Fitness Enthusiasts

As a fitness-forward community here in Minneapolis—whether you’re chasing a PR on your deadlift, logging miles as a runner, or hitting the CrossFit WOD—low back pain is something you’ve probably encountered or feared at some point. But just because back pain is common doesn’t mean it’s well understood.

As physical therapists in Minneapolis, we often work with athletes who have been told alarming and often inaccurate things about their back pain. Let’s bust some of the most common myths, especially as they relate to barbell athletes, runners, and everyday fitness enthusiasts.

Myth 1: “My back went out!”

This phrase is common and dramatic—but misleading. Your spine didn’t literally “go out.” The spine is a robust, adaptable structure designed to handle heavy loads and dynamic movements (like squats and deadlifts!). Acute pain might feel like something has shifted or popped out, but in most cases, it’s related to temporary joint stiffness, soft tissue irritation, or muscle guarding. These symptoms usually resolve well with movement and physical therapy first for back pain.

Myth 2: “I must have herniated a disc—I’m done lifting.”

It’s true that disc injuries can cause pain, but they’re not a death sentence for lifting or running. In fact, many people have disc bulges and herniations on MRI without any pain at all. The presence of a disc issue doesn’t mean you’re ‘down for the count’—it means you’re human. With the right guidance, most disc-related back pain can be managed effectively, and you can return to barbell training stronger and smarter.

Myth 3: “Deadlifts are bad for your back.”

This one needs to be retired. Deadlifts, when performed with proper technique and progression, are one of the best movements to build posterior chain strength and spinal resilience. Avoiding deadlifts out of fear can actually do more harm than good by weakening the very muscles that protect your spine. Instead of ditching the lift, focus on coaching cues, core bracing, and hip and hamstring mobility to keep your mechanics clean and efficient.

Myth 4: “If my back hurts, I need to rest completely.”

Rest may feel like the safest option, but in most cases, it’s not the best choice. Movement is medicine. Gentle, guided exercise helps reduce inflammation, improve circulation, and calm the nervous system. Fitness-forward rehab strategies include modifying—not eliminating—training. As physical therapists, we help athletes stay as active as possible while they recover, using exercises that support healing without flaring symptoms.

Myth 5: “My back pain means I have a weak core.”

While core strength is important, low back pain isn’t always about weakness. Often, it’s more about coordination, motor control, or compensatory patterns in your lifting or running technique. That’s where movement assessment comes in. A physical therapist in Minneapolis can evaluate how your spine, hips, and core are working together and create a plan tailored to your sport and goals.

It’s Not Just the Spine—It’s the Whole System. Your hip mobility, ankle function, and even thoracic spine movement can all affect how your low back feels during heavy lifts or long runs. A well-rounded approach to managing back pain includes looking up and down the kinetic chain—not just at the lumbar spine.

Takeaway: Choose Physical Therapy First for Back Pain

Before you assume the worst or swear off your favorite lifts, get evaluated. Physical therapy first for back pain can help you understand the root cause of your symptoms, reduce pain, and build a plan to return to training with confidence.

As a physical therapist in Minneapolis, our goal is to help athletes and fitness enthusiasts stay active, informed, and strong—not sidelined by fear or misinformation. If your back is talking to you, let’s have a conversation.

Stay strong, stay smart, and keep moving.

If you’re experiencing back pain and want to get back to doing what you love, reach out today. Our fitness-forward approach to physical therapy is built for athletes—by athletes.