Five Tips To Avoid Back Pain

There is no doubt that back pain is a widespread ailment among the population. However, it must be added that this ailment is often self-inflicted because a sedentary lifestyle is often a possible trigger.

According to the German Society for Orthopaedics and Accident Surgery (DGOU), those who exercise regularly strengthen their back muscles and relieve the strain on their spine.

The spinal discs and joints also benefit from the alternation of strain and tension. It is therefore not difficult to conclude that without exercise, there is no healthy back.

Here are five tips for everyday life:

1. The daily dose of activity

According to the DGOU, the type of movement is secondary. From walking to climbing, any type of activity is beneficial for the back. But it should be at least 30 minutes a day.

One piece of advice from experts is that since even half an hour of exercise can be a bit daunting for some, spread your activities over three periods of the day and exercise consciously for ten minutes each.

2. Moving at work

Of course, in some jobs people are active. But those who sit behind a desk usually move around very little.

There are two simple countermeasures to take: change your sitting position again and again and get up periodically to stretch.

3. Keep your weight under control

Lack of exercise, coupled with a few extra snacks, can lead to gaining unwanted pounds during the pandemic that accumulate on the hips. This can increase stress on the back because the muscles are more stressed with greater body weight.

According to Jan Holger Holschmit, anyone who manages to keep their weight largely under control eliminates an important risk factor from the start.

4. A fixed morning routine

Doing something for your health right after getting up will give you motivation for the rest of the day, which will also have a positive effect on your back. However, you don’t need to overdo it. The DGOU points out that ten minutes of gymnastics and stretching exercises are enough.

5. Disconnect from time to time

A lack of muscle mass is by no means the only cause of a back strain. Goldschmidt says that the psyche can also contribute to the pain.

Anyone who can avoid constant stress and switch off regularly. And those for whom yoga or auto-training doesn’t work can go for a walk in the fresh air, for example.