Are you tense too? We name three everyday mistakes that can sometimes cause pain! And what you can do to relieve the tension!

Mistake 1: You sit slouched

Sitting is hard work for the body. This is because sitting is the task of the so-called postural muscles. These consist of the back, abdominal, lumbar, arm and leg muscles. These muscles hold up the skeleton. If they are used incorrectly or not at all, they become tense or slack. Studies have shown that over 70 percent sit incorrectly and are tense.

The wrong posture:

Mistakes are mainly made when adjusting the office chair: seat height, backrest and armrests are often not adjusted correctly. This can put strain on the lumbar and cervical vertebrae, organs in the abdomen and stomach are squeezed by a slouched posture, resulting in a tense neck and hip muscles.

At a right angle:

Your feet should always be in contact with the floor and there should be a 90-degree angle between your calves and thighs - then the height of the office chair is optimal. If this doesn't work, a bench for the feet can help. The forearms should also be at a right angle on the armrest or desk. The backrest should be adjusted so that you have contact with the backrest when seated. Office chairs that can be tilted backwards and move with your body when you lean back are best.

Tilting is encouraged:

If you wiggle your chair around, you are moving. This is good for your shoulders, neck and back and can relieve tension. Experts call this dynamic sitting. Nothing is worse for your muscles than sitting in the same position for hours on end. Changing your sitting posture from time to time activates the back muscles and prevents tension. It is also very bad to push your head forward and hunch your shoulders. This puts strain on the spine and neck.

The whole seat:

You should also use the entire seat surface and not just sit on the edge at the front. This distributes the weight better, supports the lumbar spine and relieves pressure on the back.

Mistake 2: You are lying incorrectly

Our sleeping position has an immense influence on the body and can cause chronic neck tension and headaches.

On your stomach:

Many people prefer to sleep on their stomach. But this is not good for the neck and shoulders, as the neck and spine are not aligned in this position. The head turned to one side tenses the muscles - it may even cause numbness in the fingers. Tip: Spring mattresses adapt better to the body than foam mattresses and therefore relieve pressure on the back.

In the fetal position:

As there is often a hollow space between the mattress and neck in this curled-up sleeping position, the neck becomes tense, which can lead to headaches as well as muscle hardening. Tip: A special neck pillow from a specialist store supports the area between the head and shoulders, relieves the associated body parts and can relieve tension.

Stable lateral position:

Most Germans prefer to sleep in the stable side position. But if the mattress is too hard and does not give way, this can also cause severe tension. This is because it is important for relaxed sleep and muscle regeneration that the spine forms a straight line when lying down. Tip: The mattress should be soft enough to allow the pelvis and shoulders to sink in. A pillow between the knees relieves pressure on the sciatic nerve.

On your back:

Sleeping on your back creates a hollow back, which puts strain on the lumbar spine. And: A thick pillow causes the head to bend. Tip: The head should lie on a flat pillow, which relieves pressure on the cervical vertebrae. A pillow under the knee relaxes the lumbar spine and prevents a hollow back.

Mistake 3: You move too little

According to the World Health Organization (WHO), more than two million people worldwide die every year from a lack of exercise, an unbalanced diet and obesity. A third of Germans say they do little or no physical activity. But without exercise, muscles, bones and organs lose their efficiency. The good news is that it's never too late to start releasing tension. Exercise increases oxygen uptake and the cells are better able to convert carbohydrates and fats into energy.

Dangerous sports

Weight training: If you lift weights incorrectly, you can seriously injure yourself.
Tennis/squash: Running and stopping puts strain on the joints.
Golf: An incorrect swing technique can damage the lower spine.
Jogging: Extreme training destroys the knees.

Safe sports

Swimming: All muscles are used, the joints are not strained.
Walking: 600 muscles are activated and blood pressure is lowered.
Trampolining: Jumping is gentle and three times as effective as running.
Cycling: Exercises legs, stomach and back.