The most common causes for pain in the back are malpositions as well as wrong sitting, lying or lifting.
Find here some hints which help to prevent back pains:
- Squat down and keep your back straight, rising from your knees as you lift a load. Never lift a load by bending your back. When buying a beverage crate for example, try to evenly spread the weight on both halves of the body and to keep the load as close to the body as possible.
- Try to keep your back as straight as possible and to support your upper body while sitting. Take care that the chair you are sitting on is in the proper height. Your feet should firmly touch the ground and your knee joints should be in a right ankle.
- Frequently change your sitting position. This relieves your back. Do simple relaxing and stretching exercises in your breaks.
- An upright sitting, walking and standing position reduces the pressure on the spine.
- Tense muscles in the back can be relaxed by warming, blood flow stimulating or pain releasing baths and ointments.
- Regular exercise strengthens the musculature and this in turn relieves the spine.
- Try to walk as much as possible, do short distances without a car. Take the stairs instead of the lift.
- Loosen sticky fasciae with the proper fascia training.
- Try to do some sports in your free time. Go swimming, biking or jogging. Exercises – especially in fresh air – also relieve stress.
- During sleep your back, your spine and your musculature should receive optimal support. Thus use a flexible underlay that enables the spine to take the same position like when standing upright.
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