Long periods of sitting, bad posture and wrong burdens are painfully noticeable in the long term: Three quarters of Germans complain of occasional back pain. With eight million people, they are already chronic. "Targeted, active exercise is often the most effective way to prevent or relieve back pain, " advises Ute Repschläger of the Federal Association of self-employed physiotherapists. Therapists give the ten best tips for back pain here. "With the motto Strengthen Muscles - Relieve Pain, sufferers can break the vicious cycle of back pain, which often results from a false posture, " Dr. Dietmar Krause from the Forum Pain. "Usually, exercise, physiotherapy and mild painkillers are enough to eliminate the discomfort."
1) Keep moving
Longer bed rest is not recommended for back pain. Movement in a painless area reduces pain. Move the sections of the body that are not affected by the pain. This leads to better blood circulation and thus to the removal of harmful substances, painkilling substances are produced and the perception of pain attenuated. If you have not been active for a long time, you should first look for the technical guide to avoid incorrect movement patterns.
2) Relieve the spine
In addition to activity, relief support helps to relax the spinal musculature and sciatic nerve, for example, lie flat and store the lower legs at a right angle. The intervertebral discs thus absorb fluid for their buffer function. The physiotherapist can show those affected suitable relief positions for a pain-free storage.
3) Prevent posture
A posture usually does not correspond to the balanced posture, so that certain muscle groups are excessively stressed and tense. Thus, any posture harms the back instead of using it. Especially with chronic complaints, have your posture corrected by the physiotherapist.
4) Heat against tension
Warmth helps with tense muscles. For example, place a damp cloth over the sore spot 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.
5 facts about back pain - © istockphoto, undrey
6) Supporting massages
A massage can improve the blood circulation of the muscles, calm the nervous system and thus relieve tension. In order for the massage to contribute to the relief of the pain, it should be done professionally with the physiotherapist.
7) Reduce stress
Mental stress leads to tension and affects the muscles on the spine. Back pain is therefore always an important warning sign of too much stress.
8) Train the posture
In the back school physiotherapists show the right movements and postures in everyday life, for example, sitting at the PC workstation.
9) Reduce excess weight
Every extra kilo on the stomach pulls you into a hollow cross posture and puts additional strain on your spine.
10) see a doctor
If back pain gets worse after a few days instead of better, or if there is paralysis, you should consult a doctor. This can exclude a possible herniated disc or other diseases and prescribe a physiotherapy depending on the diagnosis.