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People suffering from low back pain Exercises and tips for back pain
Back pain and neck tension are not only known to office workers. Cause of the complaints is in many cases a bad posture and too little exercise. One can prevent the pain, among other things by regular training, if necessary, a weight reduction and special fitness exercises.
Almost all Germans know back pain
In Germany, there are more and more treatments for back problems. According to health experts, over 80 percent of back problems are muscular. Therefore, it is usually advised to strengthen the back by movement. Especially people who work at the desk often get back pain and neck tension. That's not surprising. Scientific studies have also shown that sitting a long time makes you sick. Experts therefore always point out how to alleviate and prevent back problems in the office.
Backache - Exercises. Image: Printemps - fotolia Good ergonomics in the workplace
It is very important to pay attention to good ergonomics in the workplace. For example, with a tilt-and-turn screen that is adjustable in height, you can avoid having to lean too far forward or backward all the time. The viewing distance to the screen should be at least half a meter, according to experts. Often helpful are also special keyboards or mouse pads with palm rest. It is also recommended to work on the desktop PC and not on the laptop if possible.
Movement in the office
No matter if you are in the office or elsewhere: When sitting, a hollow cross should be avoided. A strong abdominal and back muscles make this easier. It is also not advisable to stay in a rigid position for a longer period of time. The Federal Institute for Occupational Safety and Health (Baua) recommends working people occasionally with the pelvis back and forth or to shift the weight from one buttock half to the other. More generally, more exercise in the office can make sense for better health. Also exercises to avoid back pain should be done regularly. Helpful here are exercises such as Katzenbuckel, hacker and Kraule.
Osteopath treats back problems. Image: Dan Race - fotolia Sports for the prevention of back problems
Even regular yoga or stretching can reduce back pain. Overweight should be avoided or reduced. The extra pounds weigh on bones, intervertebral discs and joints. Sport is especially advisable for the prevention of back problems. Recommended are swimming, Nordic walking or hiking. When training in the gym you should only go in consultation with qualified trainers to the machines. Physicians also advise to walk in the fresh air more often and to come to rest. Because stress is an essential trigger of back problems.
Warmth helps many
If symptoms have already set in, sometimes special back pain exercises or heat therapy can help. Sometimes a warm bath, a warm shower, a warm cherry stone pillow or a warm blanket is enough. Orthopedists sometimes recommend back massages that can relieve tension. Depending on the type of symptoms, physiotherapy, natural mud baths or exercise exercises in the thermal water may be useful. (Ad)