Back pain is one of the most common health conditions in Germany, affecting many people in their lives. There are many reasons why people suffer from back pain, and there is no easy solution to solve the problem. Back pain can be caused by a variety of factors, including poor posture, lack of exercise, obesity, age and injury.
According to statistics, about 70 percent of the population suffers from back pain at least once in their lives. This can be an acute pain that goes away after a few days or weeks, or a chronic pain that lasts for an extended period of time. Chronic back pain can have a significant impact on daily life, causing limitations in work, home, or recreational activities.
Fortunately, however, there are steps anyone can take to prevent or relieve back pain. One important factor is the choice of workplace. Many people spend much of their day at a desk, sitting in the same position for hours on end. This can lead to tension in the back and neck.
More movement with a “standing desk
A “standing desk,” which is a height-adjustable desk, can help you move more while you work. By alternating between a sitting and standing work posture, you can prevent tension and pain. In addition, a standing work posture improves your posture and can help you burn more calories overall.
Sitting properly – tips for an ergonomic posture.
Even if you don’t have a “standing desk,” make sure you maintain an ergonomic posture while you work. This means sitting up straight, with your feet flat on the floor and your arms resting at right angles on the desk top. A straight spine and relaxed neck also contribute to an ergonomic posture. Avoid staying in one position for long periods of time and change your sitting position regularly.
Integrate movement into everyday life
Another way to prevent back pain is to integrate exercise into everyday life. This can be achieved, for example, by taking regular walks or riding a bicycle. Targeted back training can also help strengthen back muscles. Find a type of sport that you enjoy and integrate it regularly into your daily routine.
Avoid stress and relax
Stress can lead to back pain, but this can be avoided by taking regular breaks and relaxing. Townsville physiotherapists recommend various methods such as yoga, autogenic training, or meditation. Regular massages or a visit to the sauna can also help to release tension and relax the body.
Other tips for preventing back pain
In addition to the measures already mentioned, there are other tips that can help prevent back pain. These include:
Lift properly!
You should always bend your knees to lift heavy objects, keeping your back straight. Avoid holding heavy objects in one position for long periods of time.
Healthy diet
Eating a balanced diet with plenty of fresh foods and staying hydrated can help keep your body healthy, which can help prevent back pain.
Ergonomic tools
An ergonomic mouse, keyboard or office chair can help keep you in a healthy posture and prevent tension. Physical exams and regular exercise
Regular physical examinations by your family doctor or an orthopedist can help ensure that possible causes of back pain are identified and treated early so as to avoid cervical spine surgery.
A healthy, balanced diet and regular exercise are also important for preventing back pain. Endurance sports such as jogging, swimming or cycling are particularly recommended. Yoga, Pilates or gymnastics can also help to strengthen the back muscles and thus prevent tension.
Conclusion
Back pain is a widespread problem. However, you can actively help prevent back pain by adopting an ergonomic sitting posture, exercising in everyday life, regular physical examinations, and targeted back training and relaxation techniques. A “standing desk” can help you move more during work and thus prevent tension.