Back-friendly guideline

Get up quickly in the morning, carry the grocery bags, or pick up the dropped items - just a few examples of ordinary circumstances that our backs have to endure hundreds of times a day.

As long as it works, we pay little attention to it. But once pain arrives we suddenly care of our back health. Simple tips can help you to avoid permanent pain or damages and to strengthen your back.


Even if back problems cannot always be avoided, it is important to prevent pain in general. There is one simple effective rule to follow: move, move and move.

Nothing serves to strengthen the back as a healthy and active way of life. Here, joint-gentle sports are better than others. These include swimming, cycling and walking. But also classical back-oriented exercises can contribute to a strong cross and relieve so ligaments and intervertebral discs. Harmonic opponent can also serve relaxation training in the form of autogenic training, massage or progressive muscle relaxation.

In addition to lack of exercise, overweight also causes back problems and is therefore a factor that should not be underestimated. Therefore, every person should pay attention to a healthy and balanced diet as well as to movement.

Back Pain in the workplace

The work routine often does not offer much variety in the movement sequences. For a back-friendly attitude at the desk, there are some things to keep in mind:

A good office chair should support the lumbar spine and allow a comfortable sitting position. Keep the upper part of the spine as straight as possible. The legs are hip-width to the body, at not crossed! 
The distance between your monitor and your eyes should be from 60 to 90 centimeters.

The gaze is directed straight at the screen not forcing you to turn your head. If you make frequent phone calls, do not jam the telephone handset between your shoulders and head because it will lead you directly to undesirable tension.

In conclusion: stay active, stretch and relax your muscles. When you can get up and walk a little.

Back pain in pregnancy

Pregnancy is a big cut for women in many areas. Physical changes lead to tensions and pain, especially in the back, and during the second half of pregnancy. The weight gain shifts the body´s center of gravity, irritating as a consequence muscles, ligaments and tendons.

Early training helps to better balance the new circumstances during pregnancy. Untrained should perform only gentle exercises for relaxation. For sporty women, you can continue practicing your sport as long as you do not strain yourself. Especially recommended are gentle sports.

For example, swimming strengthens the back and relaxes through the warm water, because the weight of the body is absorbed. In addition, yoga offers relaxing and invigorating elements.

Women with back pain should check the condition of the spine before pregnancy. For example, MRI can be used to identify changes such as congenital or acquired changes, herniated discs, or displacements (listhesis), which can be a potential risk not only during pregnancy but also during childbirth.

Back pain in children

The little ones do not have back pain. Why? Because of movement. They spend a lot of time running, climbing, romping and playing the whole day. 
Unfortunately, when the school routine starts, their behavior changes too. Many children, however, not only spend the mornings sitting, but also watch TV and often play the afternoon without moving. Almost a third of all schoolchildren suffer with back pain. The main cause is muscular dysbalance but there is an increasing frequency of degeneration of the intervertebral discs and in rare cases even herniated discs.
Every type of open air activity provides exercise and strengthens the muscles. Also sports and classic children's games promote the vitality of the child and prevent postural damage. Often, conservative therapies are available. Rarely, painkillers are used. The use of minimally invasive or microsurgical procedures is discussed only in exceptional cases.