How To Prevent Back Pain?

Nowadays, back pain is a common disease that is often caused by the modern lifestyle: lack of exercise and increasing body weight. Thereby you can already do a lot with simple tricks in everyday life, so that back pain does not even arise, check our review here about pain solution.

Incorporate regular exercise into your daily routine - you do not have to go to a fitness class every day! Take short bike rides or take the stairs instead of the lift. This not only provides training for the back muscles; The exercise also helps with weight control.

Prevent Back Pain With A Lot Of Movement:

Anyone who wants to do something for a healthy back should, above all, bring more momentum into their everyday lives! Back-friendly sports such as jogging or walking should be on the program about two to three times a week.

For example, those who struggle with the inner bastard can join forces with a friend or join a training group. Together, sports are more fun!

But not only sport, also a few steps more walking per day will benefit the back muscles. Some suggestions?

Woman in back training: with targeted exercises to prevent back pain and back pain

Strengthen the back - avoid back pain.

With the bike to the office, staircase instead of elevator, evening walk instead of TV evening - it is easier than it may seem at first glance! Also recommended are special exercises to strengthen the back muscles. In a gym, professional trainers can put together appropriate movement sequences and correct mistakes in the execution early.

Reduce Tension And Back Pain Through Targeted Stress Reduction:

Back pain is often accompanied by muscular tension. These result not only from bad posture and lack of exercise, stress also favours muscle tension . It is therefore all the more important to specifically reduce stress and to create space for more relaxation.

Other measures that have proven useful for the prevention of back pain are:

Prevent back pain while sleeping

A wrong reclining position or mattress can not only lead to sleepless nights, but can also be the trigger for back pain.

Relieve the spine:

Woman wakes up relaxed and without back painBack pain in the morning is not uncommon. Often a sagging mattress or an inappropriate pillow is behind it. The basic rule for healthy lying is therefore: Relieve spine. Specifically, this means that the natural S-shape of the spine should also be kept in bed while lying - for a relaxed wake-up without back pain.

Prevent Back Pain With The Right Mattress:

The right mattress prevents back pain Hard or soft? That's probably the first question when it comes to the right mattress. However, in terms of hardness, you should decide for yourself what you feel comfortable.

Therefore: Test the mattress during the test and try different sleeping positions. Basically, it is recommended that people with higher body weight should resort to harder mattresses than "lightweights" - this can prevent the back sinking too deeply into the mattress. And after no more than ten years, the mattress should be replaced.

Good to know: Expensive mattresses are not always the better ones. Inform yourself in advance about the different possibilities. Even independent test judgments are often a good guide.

Tip: Who shares his bed with his better half, for example, can also benefit from a double mattress, which can be adapted to individual needs.

The Right Pillow: Not Too High And Not Too Hard:

The right pillow relieves the neck muscles and prevents neck tensionThe pillow should slightly support the head and neck. If the pillow is too high or too hard, the head bends - and this can cause painful tension in the neck muscles.

As a rule, a relatively flat pillow is better suited - this is especially true for abdominal sleepers. If you sleep on your back, you should make sure that the pillow does not disturb the natural S-shape of the spine. For side-sleepers, the pillow should fill the area between the mattress and the neck and shoulders. Since most people change their position frequently during sleep, a pillow is a good fit, so it should not be too tight.