Our tricks cost little or no money, but a little time. And you should definitely take the time - it's worth it!
1 Flat shoes instead of high heels
Avoid wearing high heels if possible: high heels cause the pelvis to tilt forward and create a hollow back. This hurts in the long run. The healthiest heels are three centimetres high.
2 A wedge cushion for desk workers
If you have to sit all day, a wedge cushion (medical supply store, approx. 20 euros) can help. It is higher at the back - this stretches the back.
3 Digging in the garden for a healthy back
Don't bend over or kneel - it's best for your back to sit on your heels when digging. Stand up and stretch every ten minutes.
4 Get up in the air more often
Jumping on a mini-trampoline is good for a strong back. This exercises the back muscles around 70 percent more than jogging. The advantage: it doesn't put any strain on the joints. The trampoline is available in specialist shops, from around 40 euros.
5 Clear out your handbag
A heavy handbag puts a lot of strain on your back. Rule of thumb: it should weigh no more than five percent of your body weight and have a wide, padded strap. And it should not hang lower than your hips.
6 Don't pinch the phone at the ear
This is bad for your shoulders and neck. It's best to walk slowly back and forth when using the phone.
7 Lift and carry heavy objects correctly
When lifting crates of water or similar heavy objects: bend your back slightly forward, straighten it, then bend your knees and lift the crate. When carrying heavy bags, distribute the load evenly and carry it with both hands. This is easy on the intervertebral discs.
8 Do chin work several times a day
If you sit at your desk a lot, you should pull your chin firmly to your chest for half a minute every now and then. This relaxes the muscles and trains them at the same time. Changing your posture and slouching around at your desk is also relaxing.
9 Tighten the belt on your jeans
Skinny jeans, tight pants and tights constrict the stomach - and the back too. A squeezed stomach means that the lumbar spine is no longer properly supplied with blood. Two finger widths should fit between your stomach and the waistband of your pants.
10 The mineral magnesium
It is involved in the transmission of stimuli between nerves and muscles. Magnesium relaxes the muscles and thus helps with back pain. It is found in spinach, dark chocolate, rice, oatmeal and sunflower seeds. For acute cases, magnesium is also available as a dietary supplement (drugstore, pharmacy).
11 Off to the swimming pool for a crawl
Swimming is the most back-friendly sport of all, as you weigh seven times less in the water than on land. It is easy on the joints and trains all muscle groups. However, breaststroke is not so good: the neck and lumbar spine are overstretched.
12 Finally get rid of excess kilos
Being overweight can cause back pain, because if you weigh too much, you put strain on your spine. Degeneration of the intervertebral discs is the result of this overload.
13 Stretching brings relaxation
This can be done both standing and sitting: Place your feet firmly on the floor and stretch your back upwards, as if someone is pulling your head upwards on a long thread. Press your shoulders down at the same time. This relieves pressure on the intervertebral discs and strengthens the muscles in the lower spine. Hold for ten seconds, then release. Repeat five times, ten to 20 times a day.
14 Take the strain off your back while sleeping
Side sleepers should place their upper knee on a special pillow to relieve pressure on the spine; for back sleepers, a pillow under the knees has the same effect.
15 Move your feet from time to time
Specialist shops sell footstools with movable treads (approx. 15 euros). You should bounce up and down on these from time to time during the day to relieve pressure on the lumbar spine.