The most common movement errors that can lead to back problems are:
- Incorrect posture when standing or sitting.
- Wrong behavior when carrying and lifting
- Too little movement
Posture
- People who sit a lot for work, for example in the office, often have back pain due to incorrect posture.
- When sitting, it is important to ensure that the back is as straight as possible and the intervertebral discs are not “squeezed”. The feet should touch the floor with the entire soles.
- Nevertheless, sitting too long leads to discomfort. Therefore, you should get up as much as possible and move, for example, walk around while talking on the phone.
Sporting balance – preferably daily – while sitting is ideal to prevent back problems.
- On the other hand, those who stand a lot, often have complaints in the area of the lumbar spine. Many activities performed while standing are done with a stooped posture, which puts a lot of strain on the lumbar spine.
- Always make sure to have a straight back by slightly advancing and bending one leg.
- Those who have to stand a lot should avoid high heels (essentially concerns the woman), as this will cause you to go hollow back, otherwise the body will be unbalanced by the high heels.
Carrying and lifting
- If you have to lift heavy, it puts a significant strain on your back. You should always pay attention to this, how you lift something.
- The rule is to have a straight upper body if possible and bend at the knees before lifting something heavy.
- If you have several heavy objects to carry, you should always distribute the load as evenly as possible on both arms.
- Carry heavy loads close to the body or transport with a wheelbarrow.
Movement
- Too little exercise causes the muscles to diminish and the back and spine are poorly able to withstand the stresses of everyday life. Therefore, exercise and strengthening of the muscles is one of the most important parts of back school to relieve pain and prevent it in the future.
- Take regular rest breaks, where the entire body muscles can be stretched and relaxed.
In addition to back school, medical strengthening therapy can also be used to additionally build muscle and strengthen the back.
