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Exercises feel-good program for the back

How to Strengthen Your Lower Back - Physio Exercises (May 2019).


With pain in the cross the body signals us: it is too much for me! Good is everything that strengthens the muscles and improves posture. We show you specific exercises.

Vielsitzer: Often change position!

Office activities are hard work - at least for the intervertebral discs. Even with straight seats, the weight of the upper body can exert a pressure of up to 140 kg on the lower vertebral buffer (when lying down, it is only 25 kg). Anyone who then bends over the keyboard with a round back will additionally stress the cross. Driving is similarly stressful: because the legs are busy with braking and accelerating, the lower half of the body lacks support. This favors back problems.

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This helps in everyday life: Strictly speaking, it does not hurt sitting, but sitting down. The more often you change your position or get up at the desk, the better. The optimal basic position: The feet are firmly on the ground, the knees form a right angle. The butt takes advantage of the entire seat of the office chair, so the backrest can support the lower back and relieve the intervertebral discs. The thoracic spine is erect and the pelvis slightly tilted forward. For longer car journeys, the lower spine needs support, such as a small cushion, which is clamped at the level of the loins between itself and the seat.

Quick help

Relief position: The classic is the step bearing.Lie flat on your back, your lower legs lying at right angles to the seat of a chair or armchair. This optimally relieves the nerves along the spine.

From the pharmacy: In acute back pain: paracetamol. The drug has low doses hardly any side effects.

Acupuncture: In the acute case, the needles stimulate certain "trigger points" to lift blockages. Therapists at

Exercises for frequenters: keep changing your posture!

Especially sales assistants or hairdressers are often permanent guests at the orthopedist. No wonder: spending half the day in the same posture shortens muscles and tendons. In addition, the entire weight of the upper body rests on the intervertebral discs when standing. Who then also takes a hollow back or another false posture, worsens the consequences in addition.

This helps in everyday life: The same applies to standing as for sitting: the best position is always the next. If you have to stand for a long time, you should change your posture as often as possible and thereby relieve your muscles. So, for example, change the leg, shift the weight, sometimes raise a foot or lean against. Better avoid high heels! People who basically have to work in the stance do so best, because a leaning upper body costs additional strength. You have the most gentle posture when the ear, hip joint, knees and heels form a straight line. Movement forms such as Tai Chi, Qigong and dancing train a healthy posture. Body awareness therapies such as Feldenkrais and Alexander Technique also help to correct bad posture.

Exercises for many carriers: Pay attention to balance!

Whether as a cook, a nurse or as the mother of a small child: whoever wears heavily often risks muscular tension. Because with one-sided load the upper body evades, and the spine bends to the side. In the long run, the crooked posture leads to misalignments, which in many back patients were the beginning of their long-suffering history.

This helps in everyday life: It is important to distribute the loads correctly - that is, as evenly as possible on both arms. Sometimes one-sided wearing can not be avoided. Then change sides early, even before the muscles tire. In addition, you should always carry heavy objects as close to the body and with a straight back. The smaller the distance, the lower the strain on the intervertebral discs. Tip for on the go: Children's clothes or laptop transported better in a backpack instead of large shopper with wide, padded shoulder straps. Then the shoulders take off a lot of the weight from the back.

Lifter: Avoid rotation!

You just lift a water tank, the vacuum cleaner or a bucket for a moment - and it's all over: a sting, and the witch shoots in the back. In nine out of ten cases, the lumbago appears when stooping and lifting. No wonder: In doing so, the lifted load adds to the weight of the upper body for the spine. Who goes wrong here, squeezes the intervertebral discs wedge-shaped and risk injury.

This helps in everyday life: the slogan is to bend over without hunching. For example, lift the laundry basket as close to your body as possible, tensing your abdominal and trunk muscles. Spread the legs shoulder width apart and go straight with your back to your knees. From this position, the weight can be lifted with the help of strong thigh muscles, the back is relieved. Important: Avoid turning movements when lifting. Only when the weight is in height, change the direction. Incidentally, light objects do not need special lifting technology, on the contrary: "normal" lifting is a good workout for the back muscles.

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