Back pain: expert tips for a strong back

Back problems: expert tips for a strong back

Too little exercise, the wrong posture - around 70 percent of adults in Germany suffer from back problems. Many of us have had a slipped disc, lumbago, sciatica or hardened neck muscles. There is a lot you can do to relieve the strain on your back and minimize visits to the doctor. With these 7 expert tips, you can alleviate back problems or prevent them from occurring in the first place.

via Tanja Seiffert

03/23/2020, 13:00

Rückenschmerzen: Stehen Sie öfter vom Schreibtisch auf — Don't sit at your desk all day, get up more often!

Flat shoes to prevent hollow backs and back problems

Experts say: three to five centimetres is the ideal heel height. If they are higher, the pelvis can tilt forward. This creates a hollow back - and that's really bad for your back. It's okay to take out your high heels every now and then when you go out. However, walking in high heels for eight to ten hours a day is torture for your back.

A few pounds less strain on the back

Being overweight is one of the main causes of back problems or even back pain. If you weigh too much, you put additional strain on your spine. This squeezes the intervertebral discs and can cause extreme pain. A small change in diet is often enough to lose a few kilos - eat more vegetables and salad and less sweets.

Get up in the air more often to relieve back pain

Do this in a targeted manner: place your feet firmly on the floor while sitting or standing. Then stretch your back as if you were being pulled upwards by a thread. Push your shoulders down as you do this. Stay like this for ten seconds, then release. Repeat five times, ten times a day. This relieves pressure on the intervertebral discs and strengthens the muscles of the lower lumbar spine.

Fewer back problems with the right mattress

A back-friendly mattress is not too hard and not too soft. It gives slightly at the shoulders and hips so that the spine forms a straight line. The bed should be 20 centimeters longer than the body. A height of 45 to 55 centimeters is ideal for getting in and out of bed. Although popular, box spring beds are often too soft.

The A&O against back problems: carry less, carry cleverly

Declutter your handbag to make it lighter. After all, carrying weight on one side is bad for your back. Are you carrying crates of water? Bend your back slightly forward, straighten it, bend your knees and lift it. Distribute fully loaded bags over both arms.

Back exercise for the office: sit dynamically

A little exercise for in between: Pull your chin firmly to your chest for 30 seconds, this stretches and relaxes the neck muscles. Also good: change your posture on the chair from time to time. Experts call this "dynamic sitting".

Doing gentle sport to relieve back pain

Experts often complain that surgery is performed too quickly. This is true, because you can get rid of or significantly reduce permanent back problems with exercise. Just ten minutes of exercise a day is enough to keep your back fit. Sports such as swimming, cycling or Nordic walking are also great. Stretching and strength exercises with the Theraband are also effective. If you are not sure whether you can do all sports or exercises with your back problems, be sure to consult your doctor beforehand.