Pulls, pinches, presses, stabs: many people occasionally plague their back or neck. How to protect yourself from pain – and what helps better than stretching.
For many people, the left shoulder is slightly higher than the rights. The physiotherapist Alexander Srokovskyi repeatedly makes this observation in his everyday work.
And he has a guess on what is behind it: “Asymmetrical activities such as driving. One has one hand further up on the steering wheel, the other below on the circuit, ”he told the German Press Agency (dpa) in 2024.
Just an example of a typical attitude that many take again and again in everyday life – and which can be painfully noticeable in the back in the long run. Because we get out of the car and run, the following happens: “The muscles work more on the one hand. And less on the other, ”says Alexander Srokovskyi.
Muscular dysbalance leads to pain
The result: some muscle parts are permanently overstretched in the long run, others shorten. An imbalance arises, a muscular dysbalance, as experts call it. The musculoskeletal system becomes more unstable, and the muscles can no longer keep the spine as well.
And above all: some muscles are exposed to strong tension, which is the starting point for pain at the end. Or as Srokovskyi summarizes: “The cause of back pain is often that a single small structure has to endure a lot of stress.”
Many attitudes in everyday life can contribute to this, of course not only driving. Even those who sit crooked and crooked at the desk or dining table can favor pain by keeping pain. If you have constantly tilted the neck forward, for example to work on the laptop or scroll through social media on your smartphone, the result is not infrequently neck pain.
The Bochum orthopedist Matthias Manke explains to the dpa why this happens: “If I take my head forward all the time, then my back muscles are permanently overstretched. As a result, she has no strength and tense. ”
Non -specific back pain often pass by themselves
Manke knows from his own experience: If the patient comes to the doctor’s office with back problems with back problems, then you often suspect a clear cause. According to the motto: it must be the intervertebral disc or wear. However, the doctor estimates that in 85 percent of back pain cases, such muscular cycling opportunities play a role.
Can no clear cause of the back pain – no herniated disc, no vertebral glide, no tumor, no spine curvature through scoliosis – then it is called non -specific in medicine.
The psychological constitution can also lead to unspecific back pain, the heavy backpack of worries, fears and problems that many carry around with them. “When we experience stress, the whole musculoskeletal system is much more sensitive,” says Matthias Manke. Painful tension is easier.
It may be frustrated not to have a clear explanation for back pain – especially if it always pulls and pinches. The good news: non-specific back pain is usually harmless-the uncomfortable pull often warps itself. Nevertheless, it is important: “In the event of acute, it is important that you clarify what could be behind it,” says Alexander Srokovskyi.
In such a situation, you may find yourself quickly fix the problem with a syringe, with painkillers or a recipe for massages. However, these measures do not start at the root of the problem. “Pain is a signal that we have to do something ourselves,” said Matthias Manke.
Routine change against back pain
But what exactly? The short answer is: move, move, move. According to Manke, this can start to change routines in everyday life. Stairs instead of elevator, cover short distances on foot or on the bike, not in the car.
If you work in the office and sit a lot, you should also incorporate healthier routines there. “Ergonomics in the workplace is actually movement at work,” says Alexander Srokovskyi. He advises to change position every half hour. It is best to combine with a mini break of one to two minutes, in which you stretch out enjoyably, take a short exercise, take a few steps, then continue to be refreshed.
Strength training yes – but right
Without exercises that especially strengthen the back muscles, it is not possible. When it always pinches or pulls, many of the impulse reports: off to the gym, with weights, strength training is good. That’s right – however, you should tackle your own back with a plan.
“It is not about building in the classic sense that the muscles are greater and larger,” says Srokovskyi. “But it is more about the deep muscles, so that the muscles like gears can work together better.” So -called functional training is suitable, in which movements are trained in which several muscle groups have to play together.
And what about stretching? “Many think: everything goes with stretching, stretching, stretching,” says Manke. “We make our muscles more flexible, but we do not offer any power development.” But it takes it to protect yourself in the long term from pain.
Naking training while driving
Even with neck pain, stretching exercises are not the solution, as the doctor clarifies. After all, pulling in the neck already results from an overstretch, i.e. from the fact that the muscles are pulled in length. Instead, “we have to strengthen our back neck muscles.” So the rear neck muscles have to be challenged a bit, so they become stronger.
And that goes with the following exercise, for which you only need a wall – or alternatively also the headrest in the car. “Press the back of the head with maximum strength,” says Matthias Manke. After ten seconds you relax for ten seconds. In total, you should do this exercise for two minutes, preferably once in the morning, at noon and in the evening. If you go through this, you can prevent and relieve neck pain, according to the doctor.
Exercises for core and pelvic floor
Which muscles should you strengthen to make friendship with your back? According to Matthias Manke, core exercises are crucial. “The back muscles, the pelvic floor, the side abdominal muscles and the straight abdominal muscles include the core.” For example, you can strengthen them with pushups or planks.
And we should also pay some attention to the pelvic floor – this also applies to men. Because the entire spine is based on this muscle plate, which closes the pool down.
And this is how a pelvic floor exercise looks: “Sit down normally-preferably on a somewhat soft surface and push the palms under the buttocks. You can feel two back leg bumps, ”explains Manke.
In the next step you imagine that you want to move this hump together – this is how the pelvic floor is tightening. “He is almost like a folded -out umbrella and now they want to move in.” It is not about triggering a great movement – it is all about tension. Then you let go of the muscles. This exercise can be done several times a day.
Activate the pool and upper back
According to Srokovskyi, many people are like this: the upper back is too firm, the lower back is too flexible. An exercise that counteracts this goes like this: you stand up, spread the arms away about 20 to 30 degrees away from the body. “The fingertips are spread wide, the bottom goes backwards. It’s easy to go into the squat, but really only easy. You try to stay behind with your knees, ”describes the physiotherapist.
Now you should notice a light train in the back. Then you push your shoulder blades back and down, build tension – even in the arms, up to
To the spread fingertips – and press the feet into the ground. “You imagine you would jump. But of course you don’t really jump. ” This tension is held for three seconds, then lets go and go back in a total of ten times. “You activate the pelvis and at the same time the upper back,” explains Srokovskyi.
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