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Backache How sitting damages the back very quickly
Many working people in Germany spend much of the day sitting. This has a far-reaching consequence. "If you stay in one position for long, you lose muscle strength and body coordination gets worse," warns Freiburg University Hospital. In addition, back pain is a frequent consequence of sitting for a long time. However, a few simple exercises can help to minimize the risk of illness.
About five percent of all sick days are caused by back pain, according to the Freiburg University Hospital. These are often associated with daily sitting times, according to the experts. "The time we sit in has unfortunately overtaken the time we are in," says Jörg Bohmann, Head of Central Physiotherapy at Freiburg University Hospital. The effects on our health are quite alarming.
Daily sitting times can quickly become a burden on the back. Especially when there is no movement compensation, back pain is often the result. (Image: fizkes / fotolia.com) Numerous negative effects during long sitting
According to the experts at the Freiburg University Hospital, "lack of exercise is one of the biggest health problems of our time." Long and crooked sitting would not only affect the joints and spine, but also the cardiovascular system, blood vessels and respiration that suffer from the digestive system and mental well-being. By staying in one position for too long, muscle power is lost and coordination with the other body parts is getting worse. In addition, the need to move continues to wane, as the body has become accustomed, as it were, to crooked sitting and lack of exercise.
The spine needs movement
Normally, the spine resembles a double S-curve, which is kept stable by musculature and ligaments, with the intervertebral discs acting to balance and buffer. Thus "the complex interaction of the structures with simultaneous stability and mobility is possible", explain the Freiburg experts. For this, however, the system must be regularly moved and trained in a coordinated manner. However, this comes in the everyday life of many people clearly too short. The result is increased back problems.
Pain often starts suddenly
According to the Freiburg physiotherapist, the occurrence of back pain is often found in situations in which the spine is acutely strained in a crookedly poor posture. "It is not uncommon for acute pain, or even a herniated disc, to occur when lifting heavy loads, while nursing or pressing in the toilet," explains Jörg Bohmann. Because these are postures in which the spine is not optimally aligned for such loads.
Not always a doctor's visit required
If there are acute back pain, a vicious circle often develops, because "the pain leads to a tension of the musculature, which in turn leads to an intensification of the pain", so Bohmann. Therefore, according to the expert, a pain-free position should first be found. Also heat and small, light movements can help to release tension, the physiotherapist from Freiburg further explains. Not always a doctor should be called in here.
Detect warning signals
Whether a visit to a doctor is required, according to the expert depends on various factors. In principle, such should be required if the body inclines to one side when standing or if there is a noticeable asymmetry. The same applies if the pain radiates in the arms or legs or is accompanied by neurological changes such as tingling, numbness and atypical muscle weakness. In particular, neurological complaints should be clarified as soon as possible in such cases, warns Bohmann.
Integrate exercise in everyday life
In the sense of prevention, exercise is urgently required. However, during sports care should be taken not to exercise too one-sidedly, says Bohmann. Endurance, strength, mobility and coordination should be trained equally. Even small challenges could be incorporated into everyday life, such as "one floor earlier than necessary get out of the elevator and take the stairs, park the car a few meters away or ride the same bike," said the Department of Freiburg University Hospital.
It is also easy to incorporate a few exercises in the workplace. Although heavy and often used items should always be placed at chest height on the shelf, "but light things can be quietly high up or sometimes down below," emphasizes Bohmann. Then you have to stretch each time or bend actively, which provides movement. And finally, the spine should swirl so move, so the physiotherapist on. (Fp)