How to keep your back healthy
Lower back pain is responsible for more lost work time than any other type of workplace injury and is the most common cause of activity limitation in people under the age of 45. That's why it's important to understand what the spine is, what it does and, most importantly, how we can keep it healthy.
Healthy spine - healthy back
Alongside the movable thumb, our spine is one of the things that sets us apart from many other mammals. The spine supports our body, protects our central nerves and enables us to move around.The spine consists of 24 semi-rigid presacral vertebrae (seven cervical vertebrae, twelve thoracic vertebrae, five lumbar vertebrae) separated by intervertebral discs. Five sacral vertebrae fuse to form the sacrum, which transfers the weight of the upper body to the pelvis via the sacroiliac joint. The coccyx (tailbone) forms the lower part of the spine.
The intervertebral discs hold the vertebrae together, act as shock absorbers and enable dynamic movements of the spine. These discs are about one centimeter high and consist of a sticky core (nucleus pulposus) surrounded by connective tissue (annulus fibrosis). Bony protrusions converge along your mid-back to form the spinous process.
What can lead to spinal problems?
As a rule, spinal problems are multifactorial.
Predisposing factors include:
- Poor mobility of the surrounding muscles
- Poor biomechanics
- Poor posture
- Weakness of the supporting muscles
- Muscle imbalance
- Sedentary lifestyle, sitting and immobility
Sitting a lot is bad for your back
Doctors used to recommend bed rest for back pain. Today, they usually recommend exercise. After all, it is now common knowledge that too much sitting is responsible for a large number of back problems.
If we sit or lie down all day, the intervertebral discs fill up with fluid and become firmer, which restricts the range of movement and promotes injuries. Start with regular exercise (warm-up exercises, yoga and dynamic joint mobility, as well as walking and swimming). This all helps to maintain the health of the spine.
Sport can only compensate for long periods of sitting to a limited extent. It is important to break up or shorten the "inactive phases", for example by adding "movement breaks". These loosen up your neck and shoulders and effectively help to relieve tension.
In this movement video from the Demography Congress in Berlin, I show you what a moving break can look like.
How to keep your back healthy and fit
1st movement
Movement is good, but inactivity can cause or worsen back pain. Strength training, for example, helps to build strength and endurance in the supporting muscles and activate weaker or inhibited areas, while flexibility training helps to improve active flexibility in tense areas. The intervertebral discs have no blood vessels. They can only absorb nutrients through the movement of the spine.
2. stabilization of the cervical spine
The neck muscles work isometrically to stabilize the cervical spine. A stable cervical spine is crucial for contact sports. Therefore, people with stronger neck and shoulder muscles have a better chance of withstanding an impact to the cervical spine.
To strengthen the cervical spine, you can do the following exercises. Hold each exercise for 10 seconds and do one to five sets:
- Slowly bend your head forward.
- Now slowly bend it backwards. Take care not to overstretch it.
- Bend your head slowly to the right and then slowly to the left and back. Again, make sure you only bend your head as far as feels good for you.
- Repeat the exercise up to five times.
3. mix in some yoga
Yoga can help to improve posture by training the extensor muscles and flexibility of the ribcage. Vinyasa yoga is probably the best option for back health due to its dynamic nature. Try to focus on a neutral spine during static stretching.
Do you want to try yoga but don't know how? Then register now for the free weekly online yoga course from pme Familienservice .
4. maintain balance
Standing on an unstable surface (e.g. a balance board) trains the stabilizing muscles. But you don't always need expensive equipment. You can also practise on a soft bed or the couch.
- Take a slightly bent knee and hip position on this surface and tense the lower trunk muscles.
- Then bend your arms alternately and hold the position.
- Try to do this for one minute with two to five repetitions.
If this already works well, try the "one-leg stand".
- To do this, lift one leg slightly while standing.
- You can spread your arms out to the side like a high-wire acrobat's balancing pole.
- Hold this position for a few seconds.
Permanently healthy back: Variety is the key
The health of the spine is the result of a complex interplay of mobility in some areas and stability-strength-endurance in others. Many muscle groups are involved in spinal health. Be careful not to prioritize the "beach muscles" (also called the chest and abs) over the more important structural support muscles such as the spinal extensors and the glutes/hips/leg flexors.
Sitting is bad for your spine. Get up and move around. If you sit a lot, take the time to stand up, walk, cycle and stretch. Do what is good for you and listen to your body.
pme health: Effective BGM in blended learning format
Our occupational health management (OHM) services are characterized by their holistic approach and individuality. From strategy development and needs analysis to evaluation, we establish, supplement and optimize companies' occupational health management portfolios to keep their employees healthy, productive and motivated.
Personal support for employees based on a new holistic mind-body & soul approach is one of our key factors and goes hand in hand with our blended learning concept. We combine digital and live formats to promote physical activity, nutrition, stress prevention and mindfulness and make our knowledge available regardless of time and place.
One of the ways we achieve this is by using the Mindance app for mental health.
#pmebewegt: funny videos and exciting online courses to join in!
We have developed #pmebewegt to incorporate more movement into everyday life: With short, funny videos, we show you how to integrate more movement into your everyday life.
Our online courses take place live and are suitable for everyone: From a short, active break at your desk to sofa yoga, for which you don't even have to leave the couch, to an evening back fitness class, there is something for everyone.
