Often it is the little things in everyday life that bring relief to the back. we have 20 tips for you against back pain.
Provision with protein and back training
1. Protein for strong muscles
Building instead of breaking down: Weak back muscles are one of the main reasons for back pain. In order for muscles to grow, they need protein. This is mainly found in meat and milk, but also in legumes.
2 . Active sitting keeps you mobile
Fidgeting more often: Sitting still is yesterday! Today, on medical advice, you can slide and fidget in the chair. That keeps the cross mobile.
3. Seat stretching
straightens the spine: If you relax for a long time on the couch, seat stretching prevents the lower back from becoming tense: to do this, use your thighs to apply pressure 15 times on your feet on the floor. Extend your arms backward at shoulder height.
4. All-rounder healing earth
for strains: A top home remedy is a healing earth. It relaxes the muscles. To do this, make a cold pulp out of earth and water, apply it and wrap it with a bandage. As soon as a feeling of warmth arises, remove the compress and wash off the healing earth well.
5. Strengthening is the best prevention.
Back training: To prevent tension, strengthening exercises are important. You learn that in back training and courses in the gym.
Release tension
6. Support pillow for the neck
Flatter lying position: If you wake up in the morning with back pain, you can lie on the pillow. It shouldn’t be too high. A special neck pillow that does not bend the head is also good.
7. “Katzenbuckel” loosens
your back immediately. Stretches your back: You can even be active in front of the television: just put your hands on the front of the coffee table, support your forehead on them and hunch your back with your shoulders hanging. A boon for the cross!
8. Warmth relaxes
Better blood circulation: Whether as a full bath, ointment, or plaster – warmth relaxes the back muscles and is also the method of choice for lumbago or sciatic pain.
9. Healing balm relieves tension.
Energy channels are released: This tip comes from Chinese medicine: According to this, pain is seen as a result of disturbed energy flow. In order to release this blockage, the affected area is rubbed with essential oils in the form of a balm.
10. One bed – two mattresses
A suitable degree of firmness: If you share the bed with your partner, you should possibly have two mattresses. The heavier partner needs a harder, the “lightweight” a softer mattress so that the back does not sink too deep.
Sit in the right chair
11. Chairs with a seal of approval
Sitting in a back-friendly way: If you want to be sure that you are sitting on it in a back-friendly manner when buying a new chair – whether for the dining room or the office, a seal of approval (e.g. the AGR seal of approval) helps. It got a “very good” rating from “Ökotest” magazine.
12. “Glue away” pain
SOS help taping: If you have back pain, sticking elastic bands (tapes) on can help. Blood and lymph flow are stimulated, tension and inflammation subside.
13. Water keeps you supple
Flexible intervertebral discs: The intervertebral discs need fluid so that they remain elastic and can perform their function as “shock absorbers” between the vertebrae. Therefore you should drink 1.5 liters a day if possible.
14. The right building materials
for bones and ligaments: Vitamin A promotes the growth of bones (e.g. in broccoli). Vitamin C strengthens tendons and ligaments (in citrus fruits).
15. Fetching the stars from the sky Exercise for frequent people:
If you need exercise after sitting for a long time, stretch your arms very high and stretch yourself out. Alternately stretch left and right. The exercise can be done while sitting or standing, which is the perfect lightning fitness for the office.
Prevention with gymnastics and shoe insoles
16. Herbal pain ointments
Natural acute help: Pain ointments with comfrey relieve the symptoms of tension and strains. It is best to rub in several times a day.
17. First stretch, then get up
Perfect warm start: If you stretch your arms up before you get up in bed, you will warm your muscles. This prevents back tension.
18. Run better with insoles
Like walking on clouds: Every foot misalignment tenses the muscles in the back. Gel insoles cushion the sole of the foot, stabilize, and cushion shocks. The knee is also happy about that.
19. Celandine with stronger nerves in
lumbago: A tea made from celandine relieves nerve pain in lumbago. To do this, brew a teaspoon of dried herb (pharmacy) with a cup of boiling water, let it steep for five minutes, strain. Best to drink in the evening.
20. Five minutes of gymnastics
Lubricates the joint: In order to keep the joints such as knees, shoulders, or hips flexible, it is enough to do five minutes of gymnastics a day: a few squats, circle your shoulders, turn your hips. If you also go for a 15-minute walk, you will also strengthen your muscles.