Is it uncomfortable in the back? Cramped or tense muscles are often the cause. The orthopedist David Kubosch has an exercise ready that quickly get better – plus further tips.
The good news: If it is painful in the back, there is rarely a serious illness behind it. This is what the orthopedist David Kubosch from the Gundelfingen joint clinic says. Usually the muscles are just tense – sitting in everyday life, of false loads. And that also means: we can often do something against the pain ourselves. For example the following things:
1. Warmth: quick help with back tension
Heat promotes blood circulation, which can loosen tension, says Kubosch. There are warmth in different shapes-for sticking on as a plaster with Cayennepfepfer extract, for example. Or as a heat ointment for rubbing or in the form of infrared light. The good old grain pillow or the hot water bottle can also be a blessing for the back. But you have the disadvantage that you are less mobile.
2. Movement: Exercise for quick help
Exercise also counteracts tension-whether Nordic walking, swimming or the sequence of movement “Katze-Kuh”, which belongs to every yoga class.
To do this, take a four -footed stand, place your hands under your shoulders, your knees are under the pool. First of all, it goes into the cat position: “Please make your back as round as possible and let your head hang out loosely,” says David Kubosch. Then it goes in the kuhring, for which the spine is easily hanged down so that a hollow cross is created. The head is raised so that the view is directed to the front. The orthopedist advises to repeat this exercise ten times.
3. With massages against tension in the back
Loosen tension, that also works well with massages. You don’t have anyone at home who kneads you a little? According to Kubosch, gadgets such as massage guns can also be used against back pain. However, only if doctors have given the green light inside.
If you have a fascia role at hand, you can also relax the tense muscles by rolling it. However, its effect in back pain has not been scientifically proven, says Kubosch.
4. Stress reduction helpful in the event of tension
Sometimes you feel like you have a heavy backpack, plump filled with fears, worries and stress on your shoulders, at least in a figurative sense? That can also have the muscles hardened. “Back pain is among the most common psychosomatic symptoms,” says Kubosch.
So what can also help: wherever possible, take out the pace and do good for yourself. A start can be to learn relaxation techniques, progressive muscle relaxation or yoga, for example.
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