Back pain: why it doesn't take exercise to fight it

Back pain can make life hell.

But what are the causes?

An expert will explain - and give tips on how to combat the pain.

• Almost every German has or has had

  to struggle

  with

  back pain

  .

• The corona crisis and the increasing number of home offices that it entails intensify the problem.

• A

  health expert

  explains the

  causes

  - and gives tips against back pain.

Cologne - Those who have them are often limited in life:

back pain

.

Probably every German has had back pain at some point.

In times of the Corona * crisis and the associated home office, the problem has worsened.

The reason:

long periods of sitting are not

good for the back, the muscles are weakened.

But how can those affected tackle back pain?

An

expert

reveals what to do.

Expert explains: These are the causes of back pain

Sitting for long periods and too little exercise are not the only

causes of back pain

.

As Dr.

Wolfgang Reuter,

health expert

at DKV (German health insurance) explains, the reasons are varied.

This can cause back pain

• Too little movement

• a disease

• incorrect posture

• Signs of wear

• stress

• a mattress that is too soft or too hard

According to Reuter, medical professionals differentiate between

non-specific and specific back pain

.

According to this, "a non-specific low back pain has no clear

cause

that can be seen, for example, in an X-ray or an MRI," explains the DKV expert.

Then, for example,

muscle tension

could also be

the

trigger

for the back pain.

Specific back pain, on the other hand, has a clear cause.

These include

diseases

or a

deformation of the spine

.

What to do if you have back pain

But what to do if you get

back pain

and it persists?

When is it necessary to go to the doctor?

“In the event of severe pain, a previous accident or fall, numbness in the legs, but also fever and bladder weakness, a visit to the doctor is urgently recommended,” says Reuter.

First measures

against the pain can also be:

• warmth

• Back exercises

If these measures do not bring any improvement, the expert also advises a

doctor to visit

.

There, with the help of patient discussions, tests, x-rays or an MRI, the reason can be searched for and treatment can be prepared.

+

Back pain can be a nuisance.

But what can you do about it?

(Symbol image)

© Inga Kjer / dpa

Sport and exercise as a remedy for back pain

But what is the best thing to do against back pain?

Unsurprisingly, the DKV recommends

regular exercise

here

, provided that there is no illness to prevent it.

It doesn't necessarily have to be a sport like a ten-kilometer run or a two-hour fitness session.

Because: "It is already helping to change a few things in everyday life," says Reuter and explains: "For example,

in the morning five minutes gymnastics

instead of making the news on the phone checking,

stairs run instead of the elevator

ride

, or in the evening after a long day at

Turn

your desk

around the block

instead of just sitting on the sofa. "

In particular, due to corona rules such as curfews *, daily exercise is poor in some places these days and weeks.

In addition, many people simply do not have the time.

Here too,

DKV has

a solution.

Some sports clubs offer

live virtual courses

.

You can also find a lot of

workout videos

online

- also for back pain and strengthening the back muscles.

Back pain: how much more exercise is healthy?

To find out how much more

movement

is needed against the

back pain

to fight, it is advisable to

count the daily steps

.

“It can be a good motivation to set a daily goal with the help of a step counter, such as an app on the smartphone or a fitness tracker,” advises Reuter.

I love my back pain 🙃 pic.twitter.com/zqd1Qiq8Dv

- Anakin Skytalker (@AnakinBanakin) December 2, 2020

Experts recommend around

10,000 steps a day

.

But even here the number is not set in stone - on the contrary.

4,000 steps a day is a good start.

For orientation: 1,000 steps are approx. 700 to 900 meters.

So if you do one or two laps around the block in the evening - in addition to daily exercise - you will relatively quickly get to 4,000 steps.

In addition to movement: a back-friendly environment prevents back pain

In addition to exercise, a

back-friendly environment

at home and at work is also extremely important.

DKV expert Reuter has a clear recommendation for working at home:

• "Do not permanently use the kitchen chair as a workplace"

• "Do not permanently use the coffee table as a workplace"

Rather, you need an

ergonomic office chair and a suitable desk

in your own home

to prevent

back pain

.

It is also important to adjust the desk and office chair height so that the top area of ​​the monitor is at eye level.

It is also advisable to use a mattress that is kind to the back.

Your back will thank you.

(By Nico Scheck) * fnp.de is part of the nationwide Ippen-Digital editorial network

List of rubric lists: © Inga Kjer / dpa