As of: March 1, 2024, 2:58 p.m
By: Nina Dudek
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Over half of Germans suffer from back pain.
What many people don't know: Before you go straight to the doctor, there are a few things you can do at home.
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Suddenly they're there: the nasty tension in the neck, the painful muscle hardening or the constant pulling in the lumbar region.
Back pain is the number one widespread disease; the Robert Koch Institute states that 61.3 percent of people in Germany have had back pain at least once in the last twelve months.
The top 5 back savers at a glance
Number 1: Just put it on, stretch it out and enjoy
Number 2: Novelty in trigger point treatment
Number 3: Standing against back pain
Number 4: Vibrant “Remember Me”
Number 5: Tuning for the office chair
Back saver number 1: Simply lie on it, stretch it out and enjoy
One of the most common causes of back pain: shortened pectoral muscles caused by a hunched-over desk (or smartphone) posture.
The only thing that helps is stretching, but doing it correctly.
With over 30 years of experience in pain therapy, best-selling author and pain specialist Roland Liebscher-Bracht has developed the Liebscher & Bracht original back saver.
We have to prevent this with appropriate compensatory exercises - especially against sitting, where we always assume a 90 degree angle with our hips and thus shorten the hip flexors and other accompanying muscles.
The most important exercise: stretch your body backwards.
This compensatory movement alone means that 99 percent of people who use it never experience back pain in the first place.
It sounds crazy, but it would be that easy to eradicate the number one widespread disease.
Pain specialist Roland Liebscher-Bracht in an interview with Swisslife
Liebscher & Bracht Original back saver © OTTO
Original back saver from OTTO
✅ Helps with pain caused by hollow back, round back, sliding vertebrae or osteoarthritis
✅ 3 months free over 100 application videos, explanations and tips via app
Back saver number 2: innovation in trigger point treatment
Trigger points are the particularly painful, hardened areas on the neck, shoulders or back.
Therapists consciously press these, which is initially extremely painful - but promises quick relief.
The pressure on the hardened area stimulates blood circulation and thus relieves tension.
The Triggerball® brand fascia ball is currently considered an absolute novelty in self-treatment.
New with an improved shape: the fascia ball from Triggerball © Triggerball
As a beginner in the topic of trigger points and fascia, I was dependent on application examples.
In addition to a post with basic exercises, an extensive training program can be used free of charge on the homepage.
The exercises are now an integral part of my everyday life.
From my own experience, I can report that I have the tensions that I developed in my predominantly standing job under control again.
5 ⭐⭐⭐⭐⭐ review on Amazon
Trigger ball on Amazon
✅ Particularly precise trigger point decompression
✅ 2-coat system senses the therapist's thumb pressure
✅ 42 edges optimize the pressure resistance and adapt to the natural tissue pressure
✅ New shape intuitively makes it easier to find the correct position on a support edge
Back saver number 3: Standing against back pain
Anyone who has a traditional office job sits an average of 40 hours a week.
Pure torture for the back.
The renowned manufacturer Blackroll has developed an ingenious solution called Smoove Board for exactly this.
The balance mat not only trains the muscles on the height-adjustable standing desk and relieves the strain on the back.
It improves the ability to concentrate, stimulates the cardiovascular system and helps against fatigue.
Order at SportScheck
✅ Active break in everyday sitting (office) life for better back health
✅ Has a pressure-relieving effect on the entire body, especially the back
✅ Integrated fascia tools for self-massage and gentle stretching
Back saver number 4: Vibrating “remind me”
Prevention with the “PC 100” impulse pen © Beurer
I've had back problems off and on for several months.
Since these are sport and work-related (gym and office job), I have already been to several physiotherapists.
The end result was always: active sitting.
And that's exactly what I think this little device is perfect for!
5 ⭐⭐⭐⭐⭐ review on Amazon
Of course, we actually know it: an upright posture at the desk relieves the strain on the back and prevents problems.
But how often do you sink back into a “sloppy” sitting position?
This is exactly where the so-called impulse pen comes into play.
The small posture coach is simply clipped onto clothing and uses sensors to measure movement behavior.
If you sit statically for too long, a vibration signal will alert you.
Order a posture coach from Amazon
✅ Brilliantly simple, brilliantly effective
✅ Convenient operation via the “8sense” app
✅ Only 14 grams light
Back saver number 5: Tuning for the office chair
The back support cushion also fits on the car seat © Amazon
An ergonomic office chair with a matching desk is the be-all and end-all for “office workers”.
However, really good desk chairs such as a Swopper can be really expensive.
Much cheaper, but also highly effective: a so-called “lumbar cushion” that actively relieves the lumbar region and ensures a healthy sitting posture.
Order pillows on Amazon
✅ Fits almost every standard office chair
✅ Affordable and effective
✅ Breathable and antibacterial