Lower Back Stretches Used to Ease Lower Back Pain

But where do they come from? In fact, the real cause of most back pain cannot be seen on X-rays and MRIs. There are many causes. Since those affected usually do not know the origin of their complaints, they cannot behave “back-friendly”.

In any case, there is countless well-intentioned advice from friends and relatives – after all, everyone has had a “back” at some point.

So that you don’t blindly follow the assumptions and tips of self-appointed back experts, you should first get a better understanding of a healthy back. For this reason, we asked the physiotherapist Alice Ploeger once.

The personal trainer from Hamburg does her job out of pure passion. As a member of the Freshmaker team, she works according to the conviction that a strong body always depends on a strong inner attitude. In the interview, Alice debunked three persistent myths that are still circulating about how to deal with back pain correctly.

If you want to find out more about the topic, you have the unique chance to follow up with Alice in another live session on our Instagram account. On Monday, October 19th at 6:30 pm, she will answer everything you need to know about back problems. Just submit what you’re passionate about!

But now first about the difference between fact and fiction:

Myth 1 – If you sit a lot, you automatically get back pain

To Fix That Pain In Your Back, You Might Have To Change The Way You Sit | WBUR News

Not everyone who sits a lot for work reasons, for example, automatically develops back pain. However, the back of a frequent user needs more physical compensation and breaks in movement. It is not the one wrong sitting position, but spending a long time rigidly in one posture that leads to pain.

Nowadays, many of those affected not only suffer from a lack of exercise, but also from false ‘illness beliefs’ (false beliefs with regard to a clinical picture).

This means that the origin of back pain is far more complex than it seems at first glance. The causes could also include systemic diseases, inappropriate posture and movement behavior, or simply too much negative stress.

Although the body’s ability to regenerate decreases to a certain extent with increasing age, back pain often occurs in phases in which we are particularly confronted with negative stress, little sleep and high time pressure.

The good news is that 95% of all back pain is considered unspecific and therefore has no physical cause – the causes are often to be found in the behavior of those affected. In this case, a lifestyle for back pain can work wonders.

Myth 2 – Only those who don’t exercise have back pain

Do's and Don'ts of Exercising with Lower-Back Pain Symptoms | Everyday Health

Even physically active people can suffer from back problems – unfortunately nobody is immune from them. I know it from my own experience. It is simply a matter of reflecting on and counteracting your own training behavior with a trainer or a therapist.

In addition, not every sport is recommended for the back. Sports with abrupt stops, such as tennis and squash, or most team sports, place greater stress on the back than, for example, yoga. Nevertheless, sport and exercise offer the best protection against painful back problems.

So: It’s better to take the stairs more often instead of the elevator, get on your bike more often and go for a walk or ride on the ergometer with a pulse of 90-110.

There is no wrong posture, just too little movement! Therefore, I would recommend everyone to get some exercise into their everyday life first – preferably by

  • builds up his basic endurance,
  • sleeps sufficiently (7 to 8 hours),
  • avoids unnecessary stress and
  • strengthens his body with weight training.

With good information, detailed medical history and a lot of personal responsibility on the part of the patient, most back pain can be quickly and permanently under control.

Myth 3 – If you have back problems you should stay in bed

10 Signs Your Back Pain Could Be a Kidney Stone | | Keck Medicine of USC

In most cases of back pain, bed rest is poison. Exercise is good for the pain in 95% of the cases. Even a 30-minute walk a day can prevent back pain. I would recommend heat and cold for treating back pain at your own discretion – there are different preferences.

Sometimes it is enough to be aware of a healthy lifestyle. Nevertheless, it is important to discuss all therapy methods with an expert. Under no circumstances should you follow false beliefs and rely on the advice of those around you. The best way is always to actively fight back pain.

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