{"id":2393,"date":"2023-10-25T10:10:00","date_gmt":"2023-10-25T10:10:00","guid":{"rendered":"https:\/\/naturgesund-bw.de\/?p=2393"},"modified":"2024-05-03T11:13:02","modified_gmt":"2024-05-03T11:13:02","slug":"tips-for-a-healthy-back","status":"publish","type":"post","link":"https:\/\/naturgesund-bw.de\/en\/tipps-fuer-einen-gesunden-ruecken\/","title":{"rendered":"Tips for a healthy back"},"content":{"rendered":"
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FOR A STRONG BACKBONE<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Tips for a healthy back<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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1. Regular exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Pain often occurs in everyday life. You sit at a desk a lot, work standing up or bent over, or drive a lot. Sometimes you notice slight pain in your back after just two hours. Staying in a rigid position for a long period of time causes the muscles to tense up, which causes pain. The best way to prevent this is exercise. It also helps immensely if you already have problems. In these cases, it is particularly important to activate the muscles and loosen them up with targeted exercise.<\/p>

So take advantage of every opportunity that comes your way. Walk or cycle instead of taking the car, skip the escalator and elevator and take the stairs.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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2. Avoid being overweight<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tTry to reduce any excess weight you may have. Excess pounds put strain on bones, intervertebral discs and joints.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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3. Stretching<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tRegular yoga or stretching can reduce back pain and improve mobility. However, the exercises should always be carried out under professional supervision.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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4. Sports activities<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tSport is particularly recommended for preventing back pain. For example, swimming, cycling, Nordic walking, hiking, but also skiing and dancing put even strain on the muscles over a longer period of time and stimulate the cardiovascular system. This means that tension is relieved and the pain is prevented over a longer period of time. Sports that put strain on the back, such as weight lifting or bodybuilding, are not suitable. But even small activities, such as a walk in the fresh air, are good for the muscles and circulation.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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5. Breather breaks<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tUse your free time or take a few days off to shake off the stress of everyday life and work. Do things that you enjoy and relax. Stress, regular tension and imbalance can also be causes of muscle tension in the back.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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6. Heat<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tAll you need is a warm bath, a warm shower, a warm cherry stone pillow or a heated blanket. This relaxes the muscles and relieves tension.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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7. Medical therapies<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tMany orthopedists recommend, for example, back massages, physiotherapy, natural mud baths or exercise in thermal water.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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8. Make sure you stand correctly<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tBoth legs should be equally loaded so that you can stand up straight. To relieve the pressure, you can also place one leg on a raised surface - this is also a good idea in the kitchen. If you have two legs of different lengths, it would be beneficial to wear insoles or certain shoes so that the longer leg is not put under additional strain.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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9. Correct and conscious loading and unloading<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tMake sure that you do not unconsciously place strain on your back. An example of this would be lifting correctly, i.e. do not bend forward with a rounded back, but squat down and then lift the weight evenly using the strength of your legs. It is also better to distribute the load when carrying things - it is better to carry half the weight with one hand rather than the whole weight with one. Since relaxation is good not just for the back but for the whole body, you must make sure you have a good mattress and good pillows when lying down (for example neck pillows or specially anatomically shaped pillows). To relieve some of the strain on your back at work, adjust your desk chair and desk so that your hip, knee and ankle joints can each be bent at 90 degrees. You could also use a footstool to help.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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10. Posture<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\tPosture is also an important factor in back pain. Avoid arching your back; this is easier with well-trained abdominal and back muscles. Shoes with heels are not suitable. It is better to wear shoes with flat soles, which allow the foot to roll easily and relieve the strain on bones and joints, and therefore also on your back.\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Spas and health resorts in Baden-W\u00fcrttemberg<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t<\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\tFind out more<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Pain often occurs in everyday life. You sit at your desk a lot, work standing up or bent over, or drive a lot. Sometimes you notice...<\/p>","protected":false},"author":1,"featured_media":8088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[12,10],"tags":[],"class_list":["post-2393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magazin","category-news-tipps-startseite"],"yoast_head":"\nTipps f\u00fcr einen gesunden R\u00fccken - naturgesund translate<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturgesund-bw.de\/en\/tips-for-a-healthy-back\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tipps f\u00fcr einen gesunden R\u00fccken - naturgesund translate\" \/>\n<meta property=\"og:description\" content=\"Oft entstehen Schmerzen im Alltag. 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