4 Common Health Care Myths—And What The Research Really Says

There’s no shortage of health advice out there—some helpful, some confusing and some that sticks around even when research says otherwise. This month, I’m breaking down four common myths I hear and what the evidence actually shows.

Myth #1: “Pregnant women should avoid lifting weights.”

For years, resistance training during pregnancy was discouraged due to fears about safety. But current research paints a very different picture. A 2024 review by Duchette and colleagues looked at the benefits of strength training during pregnancy and found that it supports both maternal and fetal health. Safe, appropriately guided resistance exercise can help improve cardiovascular fitness, reduce the risk of excessive weight gain, support blood-sugar regulation and lessen back and pelvic pain. The researchers also noted no link between properly supervised strength training and poor pregnancy outcomes. In fact, continuing or beginning a moderate resistance program can make labor, delivery and postpartum recovery smoother.

Bottom line: With professional guidance, resistance training is not only safe—it’s often beneficial.

Myth #2: “If you have back pain, you need imaging.”

Many people believe that X-rays or MRIs are necessary anytime back pain shows up. However, most cases of low back pain are uncomplicated, meaning they are not caused by dangerous or structural conditions. A BMJ article by Hall and colleagues stresses that routine imaging often does more harm than good. Imaging rarely changes treatment plans, can lead to unnecessary worry when normal age-related changes are seen and may trigger unnecessary procedures. In most cases, the best first approach includes movement, exercise, activity modification and reassurance—not imaging.

Bottom line: Unless there are red flags (such as trauma, major neurological changes or systemic illness), imaging isn’t needed.

Myth #3: “Custom orthotics are always better than prefabricated ones.”

It’s easy to assume that custom equals better, but evidence doesn’t always support that. A 2019 review from the Canadian Agency for Drugs and Technologies in Health compared custom orthotics to prefabricated ones for foot pain and function. Their analysis found little to no meaningful difference in clinical outcomes between the two and custom orthotics were significantly more expensive. For many patients, high-quality prefabricated inserts can provide just as much benefit at a fraction of the cost.

Bottom line: Custom orthotics are sometimes helpful, but they are not automatically superior.

Myth #4: “Mindfulness is just sitting quietly and meditating.”

Mindfulness is much more than meditation. It’s an evidence-based approach that helps people change how they relate to stress, pain and difficult emotions. Mindfulness includes noticing sensations in the body, shifting automatic thought patterns, practicing pacing, improving emotional regulation and becoming more present in daily activities. This is why it’s a powerful tool in chronic pain management: it helps people reduce fear, build awareness and respond to their symptoms with more control instead of avoidance.

Bottom line: Mindfulness is not about emptying your mind—it’s about training your attention and your nervous system.

If you ever have questions about how research applies to your specific situation, I’m always here to help you sort through the noise. Let’s keep building a community where evidence and empowerment guide each decision.

Lauren DeYoe

Doctor of Physical Therapy

Reiki Master

Owner Reiki PT

Duchette C, Perera M, Arnett S, White E, Belcher E, Tinius R. Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview. Int J Womens Health. 2024 Jun 19;16:1137-1147.

Hall AM, Aubrey-Bassler K, Thorne B, Maher CG. Do not routinely offer imaging for uncomplicated low back pain. BMJ. 2021 Feb 12;372:n291

Tran K, Spry C. Custom-Made Foot Orthoses versus Prefabricated foot Orthoses: A Review of Clinical Effectiveness and Cost-Effectiveness [Internet]. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health; 2019 Sep 23.