Whether it's the typical ache, lumbago, herniated disc or nagging tension, almost everyone is familiar with back ailments.
But what helps quickly in the event of intense pain, and what protects you in the long term to prevent chronic problems from arising?
In this article, we give you 10 tips for preventing and controlling herniated discs.
1. Train your back and exercise regularly
Back pain is often the result of muscular weakness. The back reacts to excessive or one-sided stress with tension, and often with intense pain.
Get moving, because it's best for your back! Those who don't exercise, or who fall into emergency postures, only change the problem.
However, it doesn't take that much effort. Sports such as Nordic walking, swimming and cycling are ideal for developing supporting muscle groups.
Climbing stairs instead of taking the elevator, taking a walk during lunch break, simply doing a few back exercises at home in front of the TV: movement and light training can be easily integrated into everyday life.
There are even mobile apps designed to remind you to do these exercises throughout the day.
2. Posture faults
Unfavourable posture puts unilateral strain on the intervertebral discs. This can happen especially when you sit for long periods.
The furniture we use on a regular basis must always be adapted and selected according to ergonomic criteria.
These three risk factors can be combated through regular exercise and sport.
During exercise, we burn excess calories, so fat deposits are broken down or don't even form.
At the same time, strong muscles don't relax as quickly, so it's easier for us to avoid an unfavorable posture.
3. Make sure you have the right mattress
We spend a good third of our lives in bed, and it's not uncommon to wake up in the morning with a sore back.
This may be a sign that you need to check your mattress. Muscles relax during sleep. Consequently, the back needs support for the muscular parts or a bed for the bony parts.
A sagging mattress, or one that doesn't match your body shape at all, is counterproductive. You wake up exhausted.
A new mattress and additional orthopedic neck pillow ensure a restful sleep and relaxation of tight muscles in bed.
4. Thermotherapy for back pain
If you only have mild discomfort, heat is good, as it relaxes. Home remedies such as oils or ointments are also suitable for this purpose.
Heat is also provided in the form of a bath, hot water bottle, heating pad, special plaster or red light.
Thermotherapy is particularly useful for acute back pain. If it is chronic, other measures, such as medication, are usually taken.
5. Take care when lifting and transporting
A sudden movement and the pain hits you like a knife in the back... Sometimes, all it takes is an awkward bend.
You can quickly learn to bend, lift and carry correctly, to prevent back pain. But unfortunately, correct practice is often forgotten in everyday life.
To bend your knees correctly, with a straight back, support your thigh with one hand and straighten up with a straight back.
To lift heavy loads correctly, place your legs slightly bent and apart, at hip level, with your back straight and the load lifted close to your body.
6. Ergonomic chairs and tables for the workplace
The number of workstations in home offices is on the increase. Similarly, the trend is to place the laptop on the lap, lie on the sofa or work at the small coffee table.
What looks like relaxed work is anything but for our bodies. Our backs are bent and tense, and we turn into turtles in front of the computer.
An ergonomic workspace should be the norm for you if you spend several hours a day in front of a screen.
Chairs that help you maintain correct posture, and that can be individually adjusted, are more important than any thickly padded executive chair.
You can also help by making a wedge pillow. The desk should be height-adjustable, so you can work standing up if necessary.
This not only strengthens back muscles, but also stimulates vein activity to prevent thrombosis.
7. Back massages to relax
Many sufferers turn to painkillers for their back problems. This is not always necessary, and it's also counterproductive, as the body becomes accustomed to these drugs.
First, try relaxing the cramped muscles with soothing massages. By kneading the trapped muscle cords, they are loosened again and back pain is effectively combated.
Massage therapy is the application of a set of manual techniques designed to improve a person's well-being through the execution of hand movements in different parts of the body.
8. Reduce weight to combat back pain
Even a few kilos less helps the body. It stimulates cardiac activity, improves blood circulation and facilitates movement, which in turn promotes strong back muscles.
If you weigh too much, you can permanently damage your body. As medical studies show, it's the intervertebral discs and spine that suffer most.
Herniated discs are one of the most common causes of back pain, and are extremely painful.
9. Healthy eating for stronger bones and muscles
This advice sounds very easy to implement, but for many people it is not. In our society, we often eat too much, too fast, too many calories.
Anyone with a demanding job, a family to look after, or perhaps a parent in need of care, often causes you to neglect your needs. So, briefly summarized here:
Drink plenty of water, up to two liters a day. This is particularly important for the intervertebral discs, which become porous if there is too little fluid.
Choose vegetable oils rather than animal fats.
Calcium, found in milk and cheese, and magnesium, found in green vegetables, help keep bones strong.
Avoid alcohol, as it is a cellular poison.
Use sugar in moderation, as it can lead to obesity.
10. Reduce stress and prevent pain
Anyone constantly under pressure is not only nervous, but also physically affected. Problems literally weigh on your shoulders.
Back pain increases stress levels. So break this vicious circle by avoiding stress: for example, through progressive muscle relaxation, exercise or meditation.
If the pain is in your back, there are many ways to combat it, so you don't need to resort to painkillers.
Movement is essential. You can also do regular back exercises to strengthen your muscles at home.
In the medical supplies store, you'll also find fitness equipment for sports therapy.
Adopt a healthy diet, reduce excess weight and treat yourself to a good mattress. Don' t forget to incorporate movement into your daily life and work. For example, by designing your workplace ergonomically.