5 simple tips to strengthen your back

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Most people sit for several hours every day. This quickly leads to back pain. Find out here how to maintain a healthy back in the long term.

“Back pain affects the majority of the population: around 85 percent of all adults have suffered from back pain at least once,” says a general practitioner.

And it's not just one-time complaints. Two out of three patients suffer from recurring pain. It's time to do something about your back.

How to keep your back healthy and what to avoid

1. Sit correctly

Many people spend their working day sitting. However, office work puts a strain on the sensitive lumbar spine.
That's why sitting properly is so important for a healthy back. The motto “belly in, chest out” does not solve the problem.

If you want to spend a day at the office without pain, you should pay attention to the correct ergonomics of your workplace.

2. Don't carry heavy bags

A study shows that about 50 percent of women suffer from back pain because of bags.

It is quite possible that tense shoulders are not caused by sitting at a computer. Men also like to use a travel bag instead of a suitcase when traveling.

“One-sided tension that occurs when carrying a bag has a particularly hard effect on the body. Therefore, it is better to use backpacks or, if you have a lot of luggage, a suitcase on wheels,” advises the doctor.

3. Healthy nutrition for a strong back

Healthy and varied nutrition supports the whole body. If the body receives bad fuel, the back also wears out faster. Vitamins and minerals provide muscles and joints with valuable nutrients and strengthen them holistically.

“Healthy eating in everyday life doesn’t have to be a science. Anyone who tries to eat lots of vegetables and fruits, whole grains and healthy fats, such as from flaxseed oil, flaxseed, nuts and fatty fish, is doing the right thing.”

Healthy intervertebral discs need fluids. Still water, water with lemon and unsweetened tea are best. Alcohol, fruit juices and soft drinks should only be consumed in moderation.

4. Get more exercise

“Lack of exercise is the cause of many diseases, including back pain.”

It doesn’t have to be a competitive sport. Just two to three hours of moderate-intensity exercise a week can help prevent back pain and relieve blockage.

5. Do resistance exercises

Are your daily exercises going well yet?

“And one last tip: back exercises strengthen your back muscles and can prevent future pain.”

If you’re in pain, see your doctor first.