7 tips against back pain

There are many causes of back pain: incorrect posture in the office, a previous injury, incorrect strain or lack of exercise.

A distinction must be made between specific and non-specific back pain. With specific back pain, the trigger is a previous disease or injury, such as scoliosis or a slipped disc. However, most people with back problems suffer from nonspecific back pain. This means that the origin of the back pain does not stem from an illness or injury. The causes usually lie in lifestyle. This mainly includes lack of movement in jobs where you sit a lot, but also heavy physical labour. In addition, many people who are overweight or under psychological strain suffer from back pain. You should actively tackle the resulting back problems to relieve pain and strengthen your back so that this pain doesn't occur in the first place.

But what helps against back pain? To prevent pain and alleviate discomfort, here are 7 tips against back pain to make your back problems a thing of the past.

Exercise is essential for a strong, healthy back. In this way, you avoid tension and do something good for your body. A lack of exercise is often the cause of back problems. If you have non-specific back pain, you should not adopt a relieving posture, but move actively. Exercise can also be good for specific back pain; a walk is never wrong. However, it is best to discuss the right treatment with your doctor beforehand. Exercise also promotes your circulation and your body releases pain-inhibiting hormones such as endorphins. Any kind of exercise is therefore beneficial.

One hour of exercise a day can compensate for eight hours of sitting at work. It doesn't matter whether you do intensive sport or go for a walk. However, back-friendly endurance sports such as swimming, jogging or Nordic walking can prevent tension. Plan around 2-3 sessions per week.

Yoga is another way to relax your muscles - and your mind. Yoga also relieves pain and tension in the long term with regular practice.

Whether it's a hot water bottle, a heat plaster or a hot bath - for acute back pain, heat can relieve your pain. In general, heat is an all-purpose weapon for muscle tension of any kind. Heat not only relieves pain, but also releases tension. By increasing blood circulation and stimulating the metabolism, heat loosens hardened muscles and makes them more relaxed. You can also achieve this effect with a visit to the sauna.

In addition to a desk and office chair adjusted to your needs, the height of the PC is important to ensure that you are sitting correctly. These individualised settings can prevent back pain. However, many people do not realise that it is not important to simply sit up straight. Rather, you should make sure that there is a continuous change in sitting posture. For example, there are special seat cushions that are filled with air and help to keep your spine active and prevent it from curving. Standing up and stretching once every half hour works wonders. To bring more movement into your working day, we have put together Tips & exercises for working from home & office.

It is important that your muscles can relax completely. A simple but effective exercise against back pain is the so-called cat hump. Lie on your stomach over a chair. Pad the chair with a cushion or blanket. Now try to simply let your limbs hang limply. This will quickly loosen your muscles and relieve your back pain.

An alternative is the four-footed pose, in which you form your back into a cat hump. Make sure your hands are flat on the floor and about shoulder-width apart - the same applies to your knees. Move into the cat hump as smoothly as possible. Hold the position for a moment and lower your back again. Many people who practise yoga will certainly know this movement as the cat's back exercise.

The step position, on the other hand, helps to relax the spine and relieve pressure on your intervertebral discs. Lie on your back on the floor and bend your knees. Rest your calves on a chair. Make sure that you do not develop a hollow back and that your back is straight on the floor. Stay in this position for about five minutes. Pay attention to your breathing. Breathe deeply into your stomach and slowly out again.

Massages - especially from a professional - can relieve your back pain. Similar to heat, your circulation is stimulated and tension is released. Massages also calm your nervous system.

You also have the option of massaging your neck yourself to stimulate circulation. To do this, simply run circular movements along the back of your neck. This can also help to relieve headaches. In addition, fascia rolls help to relieve tension and alleviate pain.

During physiotherapy, you will be shown further relief exercises for your back and neck. Your back muscles are also mobilised and stretched. In addition to quick relief from acute pain, you will also receive tips on how to prevent back pain and how to perform movements that are easier on your back.

Often stress is the trigger for tension and a strained posture. This often ends in back and neck pain. By turning your mental stress into physical stress, your whole body suffers. At this point at the latest, you should realise that you need to do something for your mental health. Many people find meditation and being more mindful of their health helpful in this case. Walks in nature help you to switch off and relax.

Smartphones are often another cause of neck tension. We all stare at our screens several times a day without realising that the posture we are adopting is very unhealthy. In most cases, you sit and lower your head. This posture is particularly unhealthy for your neck muscles and leads to tension, which can cause headaches, among other things. You can avoid this problem this way: Instead of lowering your head, simply raise your smartphone. This way, only your eyes move and your neck stays straight.

In most cases, people suffer from nonspecific back pain, which can be solved and prevented with a few simple tricks. As you can see, there are many ways to actively counteract back pain and prevent tension. The right balance of sufficient movement and relaxation is particularly important. Try out several options to find the right solution for you. However, if you have persistent, chronic back pain, you should consult a doctor and discuss your symptoms and the right treatment with them.