Back pain and tension in the shoulders and back are common complaints that affect many people. They can be caused by various factors such as poor posture, lack of exercise or stress. The modern lifestyle with long hours at a desk or in front of a computer in particular contributes to the frequency of these problems.
Don't take back pain lightly
The symptoms can range from mild discomfort to severe pain, which can significantly affect the quality of life. These complaints occur frequently and often restrict the freedom of movement of those affected.
People who suffer from back pain or shoulder tension are usually looking for quick and effective solutions. Fortunately, there are simple and effective measures that everyone can take themselves. However, these methods are not intended to replace professional advice and treatment by a doctor or physiotherapist.
Here are the ten most important tips on how you can combat back pain and shoulder tension yourself:
1. Regular Exercise: Physical activity is crucial to prevent or relieve back pain and tension. Even simple exercises such as walking, light jogging or cycling can help. Exercise promotes blood circulation and keeps muscles and joints supple. Specific exercises that strengthen the core muscles are also effective. Yoga or Pilates can also help to increase flexibility and improve posture. Overall, make sure to choose activities that are fun to keep you motivated. Regularity is key here: even 30 minutes of exercise a day can make a big difference.
2. Ergonomic workplace design: A well-designed workstation can prevent back pain and tension. The chair should support the lumbar spine and relieve the strain on the back. The desk should be at a height that allows you to work with straight upper arms. The position of the screen is also important: ideally, the top edge of the screen should be at eye level. An ergonomic mouse and keyboard can prevent the shoulders and arms from becoming overstressed. A footrest can help keep the legs in a natural position. Regular breaks and getting up from time to time also support ergonomics. "How to relieve back pain and tension in the back" read more