Back pain, what to do? That helps against pain

Are you unsure of what you can do for back pain? Often even doctors know: there are no advice inside. But the latest findings provide information about the origin and what really helps.

Back pain robs those affected, make tired, bad mood and unproductive. Almost a third of the population (31.4 percent) was in medical treatment in 2021, as the Health Atlas of the AOK scientific institute shows. And despite medical progress, there is no decline in sight. Many therefore ask themselves the question: What to do with back pain?

Many doctors are often at a loss and diagnose back pain as non -specific. According to the German Medical Leaf, around 85 percent of the back pain plagues are doing, because they do not seem to see any clear cause. The result is that many of the therapy for therapy for years is wrong without actually improving their health.

However, research results from recent years provide information about the main causes of most back problems.

Back pain is anesthetized too often instead of treated

According to Expert: Inside, modern medicine often has to deal with two problems:

1. Doctor: Inside and patient: Inside looking for diseases instead of causes.
2. Pain is often interpreted incorrectly.

But already Hippocrates, the most famous doctor in antiquity, knew: “Diseases do not attack people like a flash out of the blue, but are the consequences of continued mistakes against nature.”

Because pain is a warning signal of the body that something is wrong. If you stun the pain, it may help for the moment. However, the “error” remains. It is not surprising that the back disease usually worsens or even chronified.

Why modern person has back pain

Painful tension often occurs, especially after a long working day. This usually affects the lumbar spine and the neck. But where does the pain come from?

The reason for this is in our genes. As a hunter and collector, our bodies have set themselves up to move a lot for millions of years – our ancestors covered up to 40 kilometers a day. Today, on the other hand, German workers sit: Inside with a desk job according to the DKV Report 2023 on average around nine hours a day. Lack of movement is one of the main reasons for back pain.

One of the consequences is that important holding muscles are formed. In addition, the one -sided posture on the screen quickly creates muscular dysbalances, i.e. an imbalance of the muscles. And when muscles “pull” on the body differently, unnatural stress arises that can lead to pain, intervertebral disc damage, osteoporosis and other diseases.

However, the lack of exercise has an even more serious episode on our metabolism. For example, our lymphatic system, which is responsible, among other things, is responsible for the removal of waste materials, by making muscles. The blood circulation in our legs is also largely driven by movement.

However, if you sit all day, the connective tissue (so -called fascia) glues and the cells are no longer properly supplied with nutrients. In the worst case, blood lumps are created that can trigger strokes and infarcts, among other things.

The main causes of back pain continue to include:

• Stress: everyday pressure and hustle and bustle disturb your hormonal balance and cause tension and glued fascia.

• Unexpected nutrition: too greasy, too sweet, too much. Due to the abundance of (especially processed) foods, many people have forgotten to eat balanced and healthy. Almost over half of the German population is overweight and many have a lack of nutrients. Both can lead to back pain.

The permanent seats make us sick and also causes back pain.

What to do with back pain?

More movement in everyday life is the solution if you wonder what you can do about back pain. This is usually the key to successfully act against your back pain in the long term. Therefore, at least 4,000 steps per day are recommended.

But don’t drive yourself crazy about all the recommendations. Let yourself be inspired and set yourself small, accessible goals, increase yourself steadily and reward you for success. Here are our recommendations:

1. Integrate an active morning routine: 5 minutes stretching program every morning.
2. Always use the stairs instead of the elevator.
3. Leave the car if you can do something on foot or by bike. The environment is also pleased.
4. Do sports two to three times a week.
5. Work more often while standing, for example when making calls or thinking.
6. Instead of sitting rigidly on your office chair, change your seating position as often as possible to relieve muscles and joints, advises Heike Sander, state manager of the Barmer. “Ergonomic furniture such as a good office chair or a height -adjustable desk can help.”
7. Take a short break every hour. A desktop alarm clock can remind you.
8. With a walk after lunch you can overcome the lunch depth. It gets your circulation going and makes you more productive.

Many pain plagues quickly give up and fall back into old patterns. But since the disease has emerged for years, time, patience and consistency is also required to get healthy again.

Attention: However, frequent sport does not make you immune to back pain. A Scandinavian study found that even daily sport cannot compensate for the unhealthy consequences of the permanent seat. So reduce your seat time and integrate more movement into your everyday life.

With material of the dpa.

Read more on utopia.de:

• Sitting properly: 12 tips for an optimal posture
• Stretch back: simple exercises for every day
• Fascia role: effective exercises for at home

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