Note: Some products may be displayed with an affiliate link - for which we receive a commission - without this causing any additional cost to you.
When you have back pain you must distinguish between acute and chronic pain. Depending on the type of back pain you can already do quite a bit yourself to support the healing process or relieve pain. Also consider visiting a doctor or back specialist if the pain does not decrease or additional complications occur. Relief for back pain can often be achieved with the following methods.
Solutions to relieve back pain
-
Horizontal position
Lie down several times a day for a while when you have acute back pain and try to breathe calmly. Lying on your back relaxes the entire back and relieves the pressure on the intervertebral discs. Even better is the elevated-leg position, in which you lie on the floor and place your legs bent at 90° on a chair, the bed or the sofa. The lumbar spine lies flat on the floor in this position and the intervertebral discs are thereby maximally relieved. When getting up, do this carefully and without haste so that the painful area does not become even more blocked.
-
Don't sit too long, don't stand too long
Sitting too long is a major cause of back pain. This is often due to an unergonomic posture, which through a rounded-back position causes the classic lower back pain. So stand up more often during the day. This not only activates blood circulation, but your spine returns to its natural position. This alternation of sitting and standing has a positive effect on your back and your overall well-being.
Because standing too long can also be harmful, you should alternate between standing and sitting. A height-adjustable office desk or a desk riser is recommended for this. Also place the printer a little further away so that you are forced to get up.
When sitting you absolutely must pay attention to a Pay attention to an ergonomic sitting posture. Unfortunately, many office chairs provide inadequate support in the lumbar area, i.e. the lower back. Use an additional back support if necessary, or get yourself an ergonomic office chair, which you should test beforehand so you don’t get any unpleasant surprises and your back can effectively find a comfortable and healthy posture while sitting.
-
Movement — a magic remedy
For self-healing and as a preventive measure, movement is one of the best formulas for the health of the back, the circulatory system, the heart and the entire musculoskeletal system. Try to move as much as you can every day. For example, take the stairs instead of the elevator or run errands on foot or by bike. If you go to work by car or public transport, get off one stop earlier or park a little further away from your destination so you’ll automatically have to move more. A walk during your lunch break can be an extra bonus for movement and is not only beneficial for the body, but also refreshes the mind. Regular exercise is highly recommended, even for people who don’t consider themselves athletic. Everyone can exercise in their own way, whether it’s jogging, cycling, swimming, or doing tailored exercises at a fitness center. People who move regularly not only achieve a better quality of life, but also increase their life expectancy. So don’t wait until tomorrow to start moving more; take the step today and thereby find a good solution for back pain.
-
Medication
Medication offers quick relief for back pain, but this is purely symptom treatment and the actual cause of the pain is not fixed by it. An over-the-counter painkiller can certainly be soothing for the moment. Still, only take medication for a short time and consult your doctor if the pain persists. Since medications almost always cause side effects, they should be avoided as far as possible and should only be used as a temporary solution for back pain.
-
Heat relaxes the muscles
A common cause, especially for upper back pain, is muscle tension. These are caused by various factors, such as stress, poor posture when sitting or standing, an unergonomic way of working and above all a lack of movement. To relax the muscles and thereby achieve relief from back pain, heat is an ideal remedy. Heat stimulates blood circulation, causing the muscles to relax and the sensation of pain to decrease. Cramping in the neck area can often also be easily eased this way. Heat quickly reduces the perception of pain.
-
Cold for acute pain
Cold has the property of inhibiting inflammation and thus relieving pain. Cold causes the blood vessels to constrict and thereby reduces circulation. It is best to wrap the cold pack or ice in a towel so that there is no direct contact with the skin and skin frostbite cannot occur. The application of cold packs should in any case not be for too long; depending on the body area this may be 5 to 15 minutes or a maximum of 20 minutes. Cold reduces swelling, lessens nerve irritation and can provide relief for back pain that has occurred acutely. However, applying cold only seems useful at the beginning of back pain. After that, heat often serves as a better remedy. Also consult your doctor about this.
Tips for back pain
-
Bend your knees when lifting loads
Avoid lifting heavy loads as a rule. If you are forced to do so, never lift loads with a rounded back, but squat down instead. That means bend your knees and lower yourself to the ground with a straight back. When lifting the load the back must remain completely straight so that the intervertebral discs remain evenly loaded and you can thus avoid lower back pain. Always use this method, even with lighter loads, because many herniated discs are caused by a bent back when lifting loads, even when they are not that heavy.
-
One foot in the trunk when loading items into the car
A dangerous moment for your back is loading items into the trunk. Because you stand with your feet further back than the place where you set down bags, crates and other shopping items, you inevitably end up in an unhealthy posture with a hunched back. A useful tip against back pain when loading the trunk is as follows: stand with one foot in the trunk and only then set the load down. Because a foot is in the trunk, the spine remains in a straight position and the intervertebral discs are therefore evenly loaded, without exposing you to the risk of back damage.
-
Strengthening the back muscles
With exercises at the gym or at home you can relatively easily strengthen your back and abdominal muscles. Both contribute to strengthening the back and are an ideal formula for obtaining relief from back pain. Get advice at a gym about which exercises are best for you and learn how to apply them correctly. On YouTube you’ll find many ways to specifically strengthen your back and abdominal muscles.
Here are interesting exercises and tips for upper back pain.
-
Reduce stress
Digitalization has made us much more efficient, yet paradoxically stress has not decreased because of it. Everyone knows stressful situations or even experiences them regularly at work or in private life. In stressful situations our body releases adrenaline, which as a side effect causes the muscles to tense and thus, over time, triggers back pain. Since body and mind are closely When they interact, stress situations are often caused by mental distress. As a result, neck tension and back pain become noticeable. Stress is furthermore closely related to your attitude to life, and this is where you should take action in order to be able to lead a more balanced life. A proven tip to combat back pain and reduce stress is exercise. For example, you can go jogging almost anywhere and in any weather. It helps clear your head and the additionally taken-in oxygen has a positive effect on the bloodstream and activates the brain. If you're not a jogging fan, you can alternatively go for walks. Another proven means to reduce stress is to schedule various moments of movement directly into your agenda so they can be reliably carried out. Meditation is also a way to reduce stress, or treat yourself in between to a hot bath, which additionally relaxes the muscles and relieves back pain.
-
Drink water
The intervertebral discs consist to a large part of water, which keeps them deformable and allows them to act like a shock absorber in the spine. Fluid deficiency therefore has a direct impact on the intervertebral discs. Therefore drink 1,5 – 2 liters of water daily. If the body has enough fluid, various ailments can thus be nipped in the bud as a preventive measure, because water helps excrete toxins and keeps overall bodily function in balance. Water is an ideal solution for back pain, and it should not be replaced by soft drinks, alcohol, or coffee, since otherwise other side effects may be caused.
-
Ergonomic office chair, dynamic sitting
Specifically, pain in the lower back is often the result of a non-ergonomic office chair with too little support in the lumbar area. Make sure that your office chair has sufficient curvature in the lower backrest area so that the spine does not fall into a rounded position. With many office chairs, especially those with mesh upholstery, you often slump in the lower back area, which after a certain time can trigger the classic L4/L5 disc herniations. The best are Office chairs that have an adjustable lumbar support so the pressure in the lower back can be set individually. If your chair doesn’t have this, you can either use a small cushion as a solution or there are various ergonomic add-ons that can be placed on the backrest of the office chair. Of course it’s best if such options are already included in the office chair or if the back padding is shaped so that a natural S-shape of the spine is maintained while sitting.
Since moving is basically healthy, you should apply it while sitting as well. Don’t lock your backrest; let it move freely. Adjust the backrest’s counterpressure so that you aren’t pushed too far forward, but also don’t get too little support and potentially fall backwards. You should be in a comfortably moving position with your back. This ensures dynamic sitting, which can eliminate back pain caused by the chair and keeps the intervertebral discs supple.
-
Height-adjustable desk
Neither sitting too long nor standing too long is healthy. So switch between sitting and standing. This simple tip against back pain is easy to apply and works very well. For this, a height-adjustable desk is recommended, which is usually adjusted electrically, although there are some models with gas springs or a mechanical spring system that make an electrical supply unnecessary. If you don’t own a height-adjustable desk, you can either use a desk riser or perform certain tasks on a raised office box. To switch more "automatically" between sitting and standing, you can, for example, do all phone calls standing, which makes many people feel stronger and can be an added benefit during difficult phone calls. Also hold meetings standing as much as possible. Very often meetings then become not only more efficient but also end more quickly.
-
Place your monitor ergonomically
Pain in the upper Back problems, especially neck pain and headaches, are caused by a wrongly positioned screen. The main mistake here is the height, which is usually too high. The top edge of the screen should be about a finger's width below your eye level. That way, when you look straight ahead you look slightly over the top edge of the screen and when viewing the monitor your head is slightly tilted. This posture relieves the neck and prevents muscle tension, which happens immediately with a screen that is too high. To ensure the correct distance, you should be able to lightly touch the monitor with your fingertips with your arm extended. Place the screen directly in front of you so you sit exactly in the middle and have equal distance on the left and right. This ensures ergonomic working and you won't twist unnaturally when working with the monitor, which helps prevent back pain.
-
Those who rest get rusty
Remaining in the same position for a long time affects not only the back negatively, but also the brain and blood circulation. This usually happens with sedentary work and back pain from the chair is virtually inevitable. Move as much as possible. Get up regularly, ideally every 20 minutes for a few minutes. This immediately stimulates blood circulation and activates the brain, while at the same time sparing the back. Move as much as possible and, if needed, build in deliberate movement breaks. Also in your free time you should do some sporting activity or at least walk as much as possible. Specific fitness exercises for the back and core muscles are an ideal preventive measure against back pain. I consciously do this (almost) every morning for 10 minutes and therefore no longer have problems with my back.
-
Lose excess weight
The more weight our body has to carry, the more quickly back pain can occur. Excess weight should be deliberately reduced, even if this may seem difficult in some cases. Ask a nutritionist for help here and Don't go on diets, because they usually don't do much. However, if you consume the approved food at the right time, you can achieve much more and even in the long run. By reducing excess weight you generally create a better sense of well-being and strengthen your health, thereby increasing life expectancy at the same time. Your back will thank you too when it has to carry less weight.
Concluding thoughts
Because the solutions for back pain could be implemented relatively easily, you should tackle them as a high priority. Often you only have to do a little and the relief from back pain becomes noticeable quickly. Most people only start paying attention when the pain gets too severe. But even here the tips against back pain can be an efficient immediate remedy. Although back pain is a reality for most people, we now know the various causes well and can therefore work specifically toward an improvement. A mix of ergonomics, movement and taking in enough fluids is certainly one of the most effective keys to that.
If the topic of ergonomics in the office or home office appeals to you and you want to dive deeper, then I can recommend my book «Wellness im Büro». Combined with humorous drawings I share 50+1 tips to help turn your office into a little paradise.
50+1 tips that turn the office into a little paradise
