The Scapegoats of Back Pain: Why You Might Be Blaming the Wrong Thing
Back pain is one of the most common things we see at Elite Physio — and for many people, it’s not their first time dealing with it.
Maybe it’s that back pain that’s flared up on and off since having kids. Or the kind that shows up after lifting something awkward, or from sitting too long. Sound familiar?
Most people have already tried to get help — and along the way, they’ve often been given something to blame.
But after a thorough assessment, I often find those “causes” aren’t the real issue at all. They’re just scapegoats — and the problem with scapegoats is they distract us from what’s actually going on. That means time, money, and energy gets spent in the wrong places.
So what are these common scapegoats?
Let’s break them down.
💥 Scapegoat #1: Discs: The Most Common (and Misunderstood) Scapegoat
Disc bulges get blamed for back pain more than anything else — and while that can feel confronting, it’s important to know that disc changes are a normal part of aging. In fact, disc bulges show up in many people who have no pain at all.
They’re easy to see on scans, which makes them easy to blame. But research shows that around 80% of back pain isn’t primarily caused by discs.
That said, some disc issues can be serious — but they’re not as common as we’re often led to believe.
To know if your discs are truly the cause, you need a thorough assessment:
- A deep dive into your full history (not just this episode of pain)
- A hands-on movement assessment
- And a proper neurological screen to check nerve function — not just a scan report
So if you’ve been told “it’s your discs” and you just have to live with it — please don’t settle. Let’s take a proper look, together, and get to the bottom of what’s really going on.
🪑 Scapegoat #2: “It’s my posture”
Posture has been over-vilified. You’ve probably heard the phrase “sitting is the new smoking” — but it’s not that simple.
People with “good posture” can still experience back pain. People with “bad posture” often don’t.
The issue is rarely the position itself — it’s the lack of movement. Sitting still for too long, whether upright like a soldier or slouched like a teen, can make your back grumpy. What your body craves is variety and load tolerance, not the mythical perfect posture.
🍑 Scapegoat #3: “My glutes are weak”
The glutes are the hero of every gym program and rehab plan — and yes, they’re important.
But blaming them for every back pain case is like blaming the goalie for a team loss.
Weak glutes aren’t necessarily the root cause — they may just be a symptom of how your body has adapted.
The glutes don’t work in isolation — they’re part of a team. If other players in the system, like the hips, pelvis, trunk, or even the feet, aren’t doing their job properly, the glutes might not stand a chance. You can strengthen them all you like, but if the rest of the system isn’t supporting them, they’ll keep getting overloaded or shut down. It’s less about fixing one muscle and more about getting the whole team working together again.
💪 Scapegoat #4: “I have no core strength”
The “core” is another buzzword that’s been misunderstood. People often think if they just do more planks or ab work, their back pain will go away.
The core isn’t the problem on its own — it’s how it’s working as part of the system. Often, the issue isn’t weakness, but poor coordination.
Your core might be strong during isolated exercises, but if it’s not activating at the right time — in the right way — during real-world movements like lifting, reaching, or twisting, other areas start picking up the slack.
That’s when pain shows up.
Rather than just strengthening the core, we need to look at how it’s interacting with the rest of the body under load — and restore that timing, control, and connection.
🛏️ Scapegoat #5: “It must be my mattress”
We hear this one all the time: “Do you think I just need a new mattress?”
Unless your mattress is truly ancient or falling apart, there are usually simpler and cheaper things to address first.
The bed often gets blamed, but a lot happens while you sleep — from the way you move (or don’t move), to the way you breathe.
In fact, something as subtle as poor breathing patterns during sleep can contribute to back pain — and that won’t be fixed by a new mattress.
Before rushing out to spend thousands, it’s worth looking at how your body is handling load, stress, and recovery.
If we can improve your movement and build resilience, your back becomes less sensitive — and more comfortable in a range of sleeping positions.
So… What Is Causing Your Back Pain?
The truth? It’s rarely just one thing.
Back pain is multi-factorial. It’s influenced by movement habits, previous injuries, nervous system sensitivity, lifestyle stressors, and how efficiently your body handles load.
At Elite Physio, we use a whole-person approach. We look beyond the scapegoats to assess how your body is truly functioning — and how we can help it recover, rebuild, and get back to doing what you love.
Let’s Shift the Focus from Blame to Solutions
Instead of blaming your discs, your glutes, or your mattress, let’s get to the real root cause.
Book an assessment with our physio team and find out what’s actually driving your pain — and what to do about it.
➡️ Ready to move better, feel stronger, and stop chasing scapegoats?
Book Your Initial Physio Session Here
