Around 80 percent of all Germans suffer from low back pain at least once in their lives. And more and more frequently, the pain becomes chronic - in other words, it lasts longer than twelve weeks. Active prevention by strengthening the back muscles is essential.
Strengthen your back in everyday life
1. alternate between flat shoes and high heels
High heels are not good for the back. It is best not to walk around in pumps for more than six hours, after which your feet should have a break so that your back is also relieved. A heel height of three centimetres is ideal for walking on them for several hours without putting too much strain on your back.
2. do not lift weights that are too heavy
People everywhere recommend bending over with a straight back. However, there is no scientific proof that this technique can really relieve back pain. According to the German Gymnastics Federation, it doesn't matter if you bend over with a rounded back or lift a water container. However, the weight should not be any heavier, as this can actually be harmful and cause back pain. The result is often severe back pain.
3. remove the weight from your handbag
A heavy handbag causes back problems: The straps cut in and the one-sided strain causes tension. It's best to remove everything you don't need.
4. wear a well-fitting comfort bra
An ill-fitting bra with straps that are too narrow and cut in can pinch shoulder nerves and muscles and lead to back pain. A comfort bra should have wide straps and an anatomically shaped underbust band. This provides noticeable relief for the back. You can find out how to find the perfect bra here >>>
5. vitamins for a healthy back
Vitamins A, C, D and calcium are good for connective tissue, intervertebral discs and the spine. Vitamin A is found in carrots and apricots, vitamin C in citrus fruits and rose hips, vitamin D in fish and calcium in milk and parmesan.
6. the right mattress provides relaxation for the back
A sore back can come from the mattress. The mattress should never be too soft, it should give way in the shoulder and pelvic area and fit snugly around the waist. If you sleep on your side, your bottom and spine should form a straight line on the mattress.
7. avoid jeans and belts that are too tight
Jeans that are too tight or a belt that is too tight squeeze the nerves in the lumbar spine and restrict blood circulation. Two fingers should fit between the skin and the pants.
8. drink enough for the intervertebral disc
Hard to believe, but really true: drinking can strengthen your back. The intervertebral discs need fluid to keep them firm and elastic. Water, unsweetened teas or juice spritzers are best. Six to eight glasses or cups a day is the right amount.
9. move as much and as often as possible
Exercise strengthens the muscles in your back and spine. Swimming, cycling and Nordic walking are good for this. Targeted back training in the gym or at home is also helpful. Incidentally, those who regularly train their abdomen also benefit from stronger back muscles. Pilates exercises are specifically designed to strengthen our core, the so-called "powerhouse" (there are numerous exercise videos, e.g. on YouTube).
10. walking barefoot is good for the spine
Walking without shoes relieves the spine and rebalances the musculoskeletal system. Simply walk around the house on socks more often and strengthen your back in a relaxed manner.
11. redistribute loads in bags
Instead of carrying just one heavy bag, you should distribute the weight over several bags so that the weight is evenly distributed over both halves of your body. Otherwise you risk unilateral postural or wear and tear damage.
12. lifting heavy things correctly
Bend down and lift a crate of drinks? No, please don't! Lifting loads incorrectly can permanently damage your back and intervertebral discs. Correct: bend your knees and then lift the weight.
Five power exercises for the back muscles
Targeted back exercises can strengthen the muscles and alleviate pain. Just ten minutes of back training every day is enough to strengthen the back muscles.
3 minutes
Stretching exercise: Hold a Thera-Band (approx. 5 euros, pharmacy) behind your back with your arms stretched outwards. Tighten the abdominal muscles.
2 minutes
For the inter-blade muscles: Hold the Thera-Band with both hands in front of your body. Turn your thumbs outwards, then press the band outwards.
2 minutes
Trains the spine: Stand sideways, stretch the Thera-Band like a bow. Keep your shoulders at the same height.
3 minutes
For the whole body: Hold the stretched Thera-Band at shoulder height with open hands and stretched arms, bend your knees slightly, push your buttocks backwards with your back straight. The weight rests on the heels.
Another way to strengthen the back muscles comes from yoga. All you need for this is a non-slip, comfortable sports mat and a few minutes of rest. In the cobra pose, you lie on your stomach and stretch your legs out next to each other. While keeping your buttocks tight, place your hands under your chest and slowly push your upper body upwards - as far as you can. Meanwhile, keep your elbows close to your body. After a few seconds of careful breathing, lower your upper body back down. It is best to do at least three repetitions.
What helps with chronic back pain?
Relaxation: Tension and stress can be the cause of chronic back pain. Progressive muscle relaxation and autogenic training can help.
Herbal medicine: Combination preparations of ash and quaking aspen (pharmacy) can relieve pain. A cayenne pepper ointment can help with muscle tension: the pungent substances stimulate blood circulation.
TCM: Experts in traditional Chinese medicine (TCM) see a slipped disc as a weakness of the kidney qi or kidney yang. Acupuncture and herbal tea are therefore used to strengthen the kidneys.
Massage: Massage relieves tension, breaks down adhesions in the connective tissue, increases blood circulation, stimulates the metabolism and relaxes the nervous system.
Endurance sport: The joints are protected by the even movement and strain and the muscles are also strengthened. Endurance sports can therefore help to strengthen the back. The best endurance sports for the back muscles are dancing, cycling, swimming or Nordic walking.
What causes tension in the back?
There are many reasons for the development of tension. However, incorrect posture or incorrect strain are often responsible. For example, stress and anxiety, incorrect sitting posture or sitting in front of a computer for long periods at work, an uncomfortable mattress and incorrect carrying or lifting techniques during heavy physical work can all trigger tension. You should always consult a doctor if you have acute or persistent symptoms.
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