Miscarriage, postural damage and overuse are the main causes of back pain. They usually lead to unpleasant discomfort, but fortunately usually untreated disappear relatively quickly. But to the chagrin of almost all sufferers, the back pain often occurs regularly. This is mostly due to lack of exercise. Often the back muscles are too weak. The daily long sitting at the desk or in the car is often associated with a wrong posture and leads to relaxation and muscle strain.
Malpositions cause tension
Malpositions often cause tension in the muscles. The musculature loses its normal extensibility due to the wrong strain, it hardens and hurts. These tensions are often triggered by poor posture in the neck and shoulder area. The tension in the upper spine area then continues downwards.
Pain in the area of the lumbar vertebrae is therefore not exclusively attributable to poor posture in this area. There is only the painful area, which are triggered by tension throughout the back. The consequences range from dizziness, circulatory disorders, headache and nausea to chronic back pain, which means a massive reduction in the quality of life. But also fears, frustration, excessive demands and stress cause tension.
Internal tension leads to physical tension
If there is seldom time to enjoy life relaxed and relaxed, then the inner tension also leads to a physically noticeable tension. This often puts people with back pain in a vicious circle. Because of their pain, they withdraw. Loneliness and a lack of amusement lead to increasing inner tension. Many people suffer from depression as a result.
This quality of life limitation increases the tendency to tension and increases the risk of suffering from back pain. Even the bad premonition, possibly due to back pain on the next nice trip not to be able to participate, increases the risk, shortly before really suffering from back pain.
Help with back pain
People who are more likely to have back pain can do something about their backs, which can significantly improve their quality of life. The learning of relaxation techniques enables those affected to recognize internal tension at an early stage and to solve it with the help of targeted exercises. With the help of a stress management training, those affected can learn to live with their stress so that they can minimize the physical and emotional consequences.
Massages and baths provide a pleasant and soothing application for physical and internal relaxation. They promote the blood circulation of the muscles and thereby loosen existing tension. But the most important thing is to keep moving. However, when every movement hurts, it is sometimes easier said than done. Physical relaxation in pain - an impossibility?
Help medicines with aching back?
Of course, it often makes sense to relieve the pain with medication. The prevention of pain not only facilitates mobility and relaxation. Once the pain has been muted, bad posture is easier to solve. Suitable painkillers are, for example, acetaminophen, acetylsalicylic acid and ibuprofen.
But once the pain has passed, the worry for the back is out of mind for most people until next time. However, with the help of targeted, regularly applied exercises, you could do a great deal and at least extend significantly the period until the next onset of back pain.
10 exercises to strengthen the back and to relax muscle tension
These exercises are designed to help you release your tension and stretch your muscles and ligaments in a comfortable way. The aim of the exercises is relaxation and animation. Sporting high performance and overstressing are not sought. From these exercises, put together a favorite program that you repeat regularly.
Each back section should be loosened by at least one exercise, as tension is rarely limited to a painful area. You will feel how you gain strength and energy from it and are quickly fit for new challenges.
- Roll neck: Turn your head to one side to the shoulder. Let your arms hang loose and close your eyes. Now turn your head slowly towards the middle. Let it hang loosely down and exhale slowly. As you slowly roll your head to the other shoulder, slowly inhale. Repeat this exercise as long as you find it pleasurable. Feel how tension eases in your neck.
- Circling the shoulder: Now slowly rotate your shoulders in a clockwise direction. In this exercise, it is important that you take advantage of the freedom of movement of your shoulders without it hurts. Tempo does not matter. Repeat circular motion in the opposite direction. Here you relax the muscles in the shoulder girdle.
- Stretch your back: Stand in front of your desk about an arm's length away. Bend your upper body forward and place your palms loosely on the desk. Now push your pelvis backwards to stretch your back. Take a deep breath. How to release tension.
- Turn your back: Now turn your upper body as far as possible to one side while sitting. The buttocks remain on the seat. The shoulder part turns with. Breathe out. Turn back to the center, inhale and turn to the other side, exhaling again. Tempo plays no role in this exercise. Take your time! Use the mobility of your back. If necessary, keep a turning position to one side for a while and then the other position. To loosen up your back muscles.
- Let your back swing: Sit upright. The feet are standing side by side on the floor. The head hangs down easily. Swing forward with your whole back. The head lifts easily, the buttocks lifts slightly from the seat. Take a breath. Swing back and exhale. Repeat this exercise as long as it is comfortable and feel your back move again.
- Stretching and bending: Stand upright, take a deep breath and stretch your arms upwards. Go on tiptoe. As you breathe out, lower your arms, and then stand back on the entire sole of the foot, finally bending forward and letting your arms dangle.
- Swing your arms: Stretch your arms forward when standing, then swing them back and forward. Please note that the arms describe a semicircle. The exercise is invigorating and relaxes the shoulder girdle.
- Arms circle: Now circle your arms while standing. Stay relaxed in the knees. This exercise promotes circulation and oxygenation of all organs.
- Stretch your calves: Support your desk with both hands. Angle one leg and extend the other straight back. Try pushing your heel down a few times, as long as it does not cause any pain. Change your legs. This exercise promotes blood circulation and has an invigorating effect.
- Strengthening the abdominal muscles: sit down to finish. Before you go back to work, raise your outstretched legs to the horizontal. Breathe in and hold your legs in the air for a while. This strengthens the abdominal muscles and gets the circulation going again. But do not cramp. Raise your legs a few times in a row and put them down again. A flowing movement is better for your body than a stormy strength act.