3 Common Pain Relief Tips That Aren't True

The health and fitness world is full of helpful suggestions for relieving pain. You've probably heard of these three super common tips, and perhaps you've tried them yourself.

But they're actually not true, and could be prolonging your pain.

Tip #1: Strengthen your core if you have back pain
Tip #2: If you have knee pain or a tight IT Band (IT Band Syndrome) foam roll, strip or release your IT band.
Tip #3: Take Ibuprofen to reduce inflammation if you have acute (sudden onset) back pain eg. a herniated ('slipped') disc.

Have you been told by a health or fitness professional to try any of these 3 pain relief tips? If so, how did it work for you?

Let's dive deeper into each tip.

Tip #1: Strengthen Your Core if you have back pain

This is a pretty universal one that I hear ALL the time from people coming to my Pilates and Yoga classes. 

But bracing your core continuously to keep your pelvis in neutral is a dodgy game to play. 

Firstly, we all have different shaped spines, different bodies and biomechanics. Therefore, a neutral pelvis position will be different for everyone, and not a place can be measured definitively, or an ideal posture that we should be aiming for.

Secondly, I can reassure you that in the decade I've trained people with back pain, not one of them has needed a stronger core. Sure, they need more stability, awareness and control, but that's not the same as having a strong core.

Actually nearly all of them were pretty rigid around the middle of their body. And that's one of the pitfalls of continuously bracing in an effort to make the core stronger. 

Healthy spinal movement that feels effortless requires coordinated movements of the pelvis, spine, ribs and shoulder blades, along with the head and neck.

When you brace, you stiffen the ribs and spine, Sometimes, this is necessary. For example, if you lift a heavy object off the floor or do a fast overhead movement.

But if you brace all the time out of habit, your muscles will feel sore and tired. Instead of relieving your back pain, you'll feel stiff. tense and achy.

TRUTH: You don't need to brace your core all the time to maintain a balanced, centred pelvis. Bracing your core continuously out of habit can increase your stiffness and prolong back ache.

Tip #2: If you have knee pain or a tight IT Band (IT Band Syndrome) foam roll, strip or release your IT band.

Ah, this old chestnut! Thankfully, this one is dying out now, but I still see foam rolling or stripping the IT band being bandied around social media. I'm also aware that some soft tissue therapists are still using it as part of their treatments.

The woman in the photo doesn't look comfortable, does she?! Foam rolling or stripping (deep tissue massaging) the IT band is VERY painful. And it's not a good pain either.

The IT band is NOT a muscle or any type of tissue that can be changed by manual manipulation, such as massage.

The IT band is a thick, fibrous sheath of connective tissue that runs down the length of the thigh, attaching onto the outside surface of the knee joint. It's formed from the fascia of gluteus maximus, gluteus medius and tensor fascia latae muscles.

The IT band pretty much merges with the thigh bone (femur). When you deeply massage the IT band, you're putting pressure on the bone which is very painful. 

If you feel outer knee pain or that your IT band is 'tight', it's more likely to be coming from tension in either the Glutes or tensor fascia latae muscle. 

Then, the question arises "WHY are these muscles under tension?". Before, you get stuck in with randomly releasing these muscles, take time to explore what's happening with your feet, pelvis, hips, ribs and upper body.

TRUTH: The IT band is not a tissue that can be stretched, released or massaged. Tension felt in the IT Band arises from the Glute and tensor fascia latae muscles being used in a way they weren't designed for.

Tip #3: Take Ibuprofen to reduce inflammation if you have acute (sudden onset) back pain eg. a herniated ('slipped') disc.

If you hurt your back and see your doctor, chances are they'll prescribe a course of anti-inflammatory pills. Ibuprofen and Naproxen are two common NSAID's (non-steroidal anti-inflammatories).

A 2022 study looked at the role of the immune system in the transition from acute to chronic lower back and jaw pain, and the use of anti-inflammatory medication. 

The results were startling:

• The normal acute inflammatory response to an injury is healthy and plays a vital role in resolving acute pain
• Chronic pain involves the neuroimmune system
• NSAID use is associated with a higher risk of developing chronic pain

In summary, although the initial inflammatory response hurts, it actually helps to prevent pain from becoming persistent and chronic.

When the researchers analysed the UK Biobank data, they found that patients who took NSAID medication had a higher risk of developing long-term back pain.

If you do need to take pain relief during the early stages of back pain, try using an alternative to anti-inflammatory medicines, such as paracetamol.

TRUTH: Early use of NSAID's, such as Ibuprofen or Naproxen, reduces pain initially but can increase your risk of developing persistent, chronic pain later.

Try The Befriend Your Body (BYB) Method to relieve pain safely and effectively without using painful stretches, outdated information or pharmaceuticals.

NEXT STEPS

• Book into a Stretch, Yoga or Pilates class with me - these are a good introduction to The BYB Method for pain relief.
• Come to a pop-up class - a different theme each month, open to everyone, run at a peaceful retreat venue, small group. See the class schedule HERE
• Indicate your interest in a 15 mins clarity call, on Zoom where I'll offer insights into your pain or injury so you have a clearer path forwards to recovery, Complete the interest form HERE
• Subscribe HERE to receive "The Movement Chronicle", a weekly e-newsletter delivering mobility and pain reduction tips directly into your inbox every Monday morning,

If you would like help with managing pain or a particular injury please reach out to me on any of these channels:

• Email at norma@unicornhealthandfitness.com
• DM me on Facebook Messenger 
• WhatsApp message to 07801 867361.