Are You Afraid to Move Because of Back Pain? Here’s Why You Shouldn’t Be
- Julian Simpson
- Mar 27
- 3 min read
Are You Afraid to Move Because of Back Pain? Here’s Why You Shouldn’t Be
If you’re an older woman living with chronic low back pain, you’re not alone. Studies show that up to 75% of older adults experience low back pain, and for many, this pain isn’t just physical—it can affect your confidence, independence, and overall quality of life.
One major factor that keeps people from moving and recovering is kinesiophobia, or the fear of movement due to the belief that activity will worsen pain or cause injury. In a recent study of 119 older women with chronic low back pain, researchers found that more than 80% experienced high levels of kinesiophobia, which directly affected their physical strength and ability to stay active.
How Pain and Fear Are Linked
The study found a strong connection between pain intensity and fear of movement. Simply put: the more pain participants felt, the more they avoided moving. This avoidance can start a vicious cycle: less movement leads to weaker muscles, which can increase pain and reinforce fear.
Interestingly, the research showed that lower limb strength—the muscles in your legs, hips, and glutes—was closely linked to reducing fear. Women with stronger legs reported lower levels of kinesiophobia. On the other hand, balance (tested through timed walking exercises) didn’t show a strong link to fear, likely because even those with mild fear could still maintain basic mobility.
Breaking the Pain-Fear Cycle
This research highlights an important insight: pain isn’t the only thing holding you back—fear is too. Fortunately, both can be addressed with the right approach.
Here’s what works:
Targeted strength training: Simple exercises that focus on your lower limbs can improve your physical performance and confidence.
Progressive movement therapy: Gradually challenging your body with safe, guided movement helps retrain your brain to feel secure in motion.
Pain education and management: Understanding pain and how it works can reduce catastrophic thinking and fear.
By addressing both the physical and psychological aspects of back pain, you can regain your strength, reduce fear, and improve your day-to-day independence.
Why This Matters
Without intervention, fear of movement can continue to limit your daily activities, social interactions, and overall health. On the flip side, research shows that combining physical strengthening with fear-reduction strategies can significantly improve function and reduce fall risk in older adults with chronic low back pain.
At Health Wise Chiropractic, we specialise in helping you overcome the barriers that chronic pain creates. Using a combination of chiropractic care, guided exercise programs, and patient education, we help you:
Reduce pain and stiffness
Build lower limb strength
Increase mobility and confidence
Break the fear-avoidance cycle
Don’t let pain or fear hold you back. Take the first step toward stronger legs, a healthier back, and a more active, independent life.
Low Back Pain Chiropractor
Q: How does chiropractic care help with lower back pain?Chiropractors address spinal misalignments, muscle tension, and posture issues that often cause or worsen back pain.
Q: Is chiropractic safe for chronic back pain?Yes, chiropractic care is a safe and natural approach for managing both acute and chronic back pain without relying solely on medication.
Q: How many sessions will I need for back pain?It depends on the severity. Some patients feel relief in just a few visits, while others need ongoing care.
Q: Can chiropractic prevent future back pain?Yes, with posture correction, strengthening exercises, and regular spinal care, chiropractic can help reduce the risk of recurrence.
To learn how we can help relieve your pain, restore proper movement, and address the root cause so your issue doesn’t keep coming back, get in touch with our experienced team today.
If you’re searching for a trusted chiropractor in Sunbury or a reliable chiropractor in Melton / Strathtulloh, Health Wise Chiropractic is here to help. Our tailored care plans are designed to support long-term results—not just short-term relief.
📞 Call us on 03 9467 7889 or book online today to secure your appointment with one of our experienced chiropractors in Sunbury or Melton.
We also offer our patients access to our convenient mobile app (available on iPhone and iPad), where you can follow your personalised rehab exercises and explore our library of 800+ health and wellness articles—helping you stay on track between visits and get the most out of your care.
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Saki F, Ramezani F, Taheri R. Association between pain, physical performance, and kinesiophobia in older women with low back pain: A cross-sectional study. PLoS One. 2026 Feb 27;21(2):e0337553. doi: 10.1371/journal.pone.0337553. PMID: 41758814; PMCID: PMC12948069.
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