Almost all of us know the discomfort: Back pain. Often the triggers are sitting, lack of exercise and stress. That’s why it’s important to do something good for your back every day. In this article we have tips for you on how to integrate simple movements into your everyday life. This way you can avoid pain and tension.
Where does back pain come from?
Complaints in the spine are unpleasant and can have serious consequences. In order to prevent them and to remain efficient, the muscles and ligaments need regular and conscious strain. Otherwise, the structures of the musculoskeletal system will regress or cramp and pain will result. Many people spend most of the day sitting. In the office, in the car or in the evening on the sofa. Many people find it difficult to integrate exercises for the back into their daily routine. Today we have helpful tips on how you can easily strengthen your back. Find out more about back health here.
Correct posture in the office
Correct table and seat height are essential in the office. Care should be taken to ensure that upper and lower arms and upper and lower legs form a right angle. The back of the chair should be straight against the back. A slightly tilted pelvis makes it easier to sit upright.
Exercise in everyday office life
and fatigue and increase well-being. Take the stairs instead of the elevator, or go for a walk during your lunch break. You can also do a squat every time you get up or rotate your shoulders at your desk. Even the smallest movements will do your back good.
Sporting activities
Movements beyond the daily routine are also good for your back. Back-friendly strength training or methods such as pilates, yoga and stretching strengthen your back, strengthen the muscles and improve your flexibility. Sports with regular movements are well suited for back training. Cycling (with proper posture and a straight back), jogging or backstroke are highly recommended.
Avoid one-sided load
When shopping, we often tend to put everything in a bag and carry it with only one hand. This creates a one-sided load on the spine. After some time, the one-sided load can lead to serious problems. Here it is good to distribute the things on two bags or pack the shopping in a backpack and carry it on the shoulders.
Avoid incorrect postures in everyday life
Even when doing everyday things like cleaning or gardening, bad postures can quickly occur. Here it is important to always make sure to keep your back as straight as possible. When lifting heavy objects, you should always squat down first and then straighten up. This way you push off from the legs and do not put too much strain on your back.
Restful sleep
You can also do something good for your back when you sleep. The firmness of the mattress and the height of the pillow are important. When buying a bed and a mattress, it is important to ensure that it feels comfortable to lie on and to choose the right degree of firmness. Here it also depends on the preferred sleeping position as well as the body weight. We can recommend you to get sufficient advice from experts when you are buying your bed.
Avoid stress
Stress and back pain are often related. Psychological stress causes the muscles to tense up. Physical stress reactions that are not balanced by sufficient rest or exercise can lead to poor posture and cause pain. To take preventive action against stress-related back pain, relaxation techniques such as progressive muscle relaxation or meditation, heat applications, a balanced diet, sufficient sleep or even massages can help.
