How To Prevent Back Pain

In many cases, problems with the back can be traced back to overstraining or one-sided strain. For this reason, especially those who work in an office should change their posture at regular intervals, for example by working at a standing desk.

However, there are a number of other tips that can be used to effectively prevent the development of back problems. The following article explains what these are.

The right behaviour in the office

For most employees, everyday life in the office is characterised by a sedentary posture. However, this posture is a major contributor to back pain, because the spine is subjected to one-sided strain while sitting. To prevent back pain, it is therefore important to change your posture regularly. When sitting, various postures can be identified that benefit the back, which is why it is not absolutely necessary to sit straight all the time. Nevertheless, it is generally not advisable to remain in the same posture for too long.

The more frequently the sitting position is changed, the more the back is relieved. This also ensures that the intervertebral disc is supplied with sufficient nutrients. The development of back tension can also be prevented if the back and abdominal muscles are loosened by standing up regularly. When chatting with colleagues or making a phone call, it is by no means absolutely necessary to sit, which is why there are numerous situations in everyday life that can be managed standing up. A standing desk helps with relieving strain during work hours. It is also highly recommended to walk a few steps during the lunch break – this also benefits back health significantly.

Back-friendly lifting and carrying

In everyday life away from the office, however, special attention should indeed be paid to correct posture. This is especially important when it comes to carrying and lifting heavy loads, because the intervertebral discs are put under a lot of strain by heavy weight. To prevent pain in the back, lifting should be done, for example, with the legs straddled and the back straight. In this way, the necessary strength can be gained from the leg muscles and the back is shown to be straight. In addition, the weight should be carried as close to the body as possible.

The back-friendly sleeping position

However, prevention of back problems is certainly possible while sleeping at night. The choice of a suitable mattress is particularly important in this context. For example, many people suffer back tension because they sleep on a mattress that is too soft. However, a good mattress is characterised above all by the fact that it effectively relieves the spine.

Nowadays, the trade offers an extremely comprehensive selection of different mattresses, so that a consultation with an experienced expert should not be missed as a rule. In this way, it is easy to find a mattress that best suits individual sleeping habits and personal needs.

Incidentally, the back is especially strained in the prone position during sleep. The sleeper then has a hollow back and his or her cervical spine is overstretched – this is how excruciating back pain often appears the next morning. However, if you want to continue sleeping on your stomach, it is helpful to position a flat pillow under the pelvis, which effectively relieves the lumbar vertebrae.

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Libby Austin

Libby Austin, the creative force behind, is a dynamic and versatile writer known for her engaging and informative articles across various genres. With a flair for captivating storytelling, Libby's work resonates with a diverse audience, blending expertise with a relatable voice.
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