Sitting for long periods of time, poor posture and incorrect strains become painfully noticeable in the long run: Three quarters of Germans complain about occasional back pain. In about eight million people, they are already chronic. “Targeted, active exercise is often the most effective way to prevent or alleviate back pain,” advises Ute Repschläger from the German Association of Independent Physiotherapists. Therapists give here the ten best tips against back pain. “With the motto ‘strengthen muscles – relieve pain’, those affected can break the vicious circle of back pain, which often occurs due to incorrect relieving posture,” says Dr. Dietmar Krause from Forum Schmerz. “In most cases, exercise, physiotherapy and mild painkillers are enough to eliminate the discomfort.”
1) Keep moving
Prolonged bed rest is not recommended for back pain. Exercise in pain-free areas reduces pain. Move the parts of the body that are not affected by the pain. This leads to better blood circulation and thus to the removal of harmful substances, pain-inhibiting substances are produced and the perception of pain is dampened.
Those who have not been active for a long time should first seek professional guidance to avoid incorrect movement patterns.
2) Take pressure off the spine
In addition to activity, relief positioning helps relax the spinal muscles and sciatic nerve. For example, you can lie flat with your lower legs elevated at right angles. In this way, the intervertebral discs absorb fluid for their buffering function. The physiotherapist can show sufferers suitable relief positions for pain-free positioning.
3) Avoid relieving postures.
A relieving posture usually does not correspond to a balanced body posture, so that certain muscle groups are excessively stressed and tense. Thus, any gentle posture harms the back instead of benefiting it. Particularly in the case of chronic complaints, have your posture corrected by a physiotherapist.
4) Heat against tension.
For tense muscles, heat helps. For example, place a damp cloth on the painful area and a hot water bottle over it. Thus, the heat penetrates deep into the tissue, the muscles are well supplied with blood and relaxed.
5) The right back training.
During back training, the physiotherapist makes sure that the affected spinal joints are carefully mobilized and shortened muscles are stretched. The appropriate trunk muscles are strengthened to support the spine like a protective corset.
6) Supportive massages
Massage can improve blood flow to the muscles, calm the nervous system and thus relieve tension. For massage to provide lasting relief from pain, it should be done professionally by a physical therapist.
7) Reduce stress
Psychological stress leads to tension and also affects the spine through the muscles. Back pain is therefore also always an important warning signal of too much stress.
8) Train the posture
In back school, physiotherapists show the correct movement sequences and postures in everyday life, for example, sitting at the PC workstation.
9) Reduce excess weight
Every excess kilo on your belly pulls you into a hollow back posture and thus puts additional strain on your spine. A few pounds less can therefore improve back pain. Through regular exercise and a healthy diet, you can easily lose some weight and thus do something good for your back.
10) See a doctor
If back pain gets worse instead of better after a few days, if paralysis also occurs, or if the pain keeps returning, you should see a doctor. He or she can rule out a possible herniated disc or other conditions and, depending on the diagnosis, prescribe physical therapy.
