Back Health Day: tips for a strong back in everyday life

1. Ergonomic workstation with height-adjustable desk:

• The screen should be positioned at eye level and 50 cm to 80 cm away from the eyes.
• An ergonomic chair with good back support relieves pressure on the spine.
• The keyboard and mouse should be at the same height as the elbow and form a straight line.

2. Correct sitting posture:

• A straight back with both feet flat on the floor helps to avoid tension. The angle between the spine and thigh should be around 90 degrees, the angle from thigh to lower leg between 90 and 100 degrees.
• Staying in one position for too long puts strain on the muscles, so it is important to vary your sitting position from time to time.

3. Movement and breaks:

• In addition to varying your sitting position, it is ideal to stand up regularly and integrate short movement units into your working day.
• Stretching exercises or a short walk also provide variety.

4. Correct lifting and carrying:

• To avoid putting undue strain on your back when lifting heavy objects, it is important to bend your knees and keep your back straight.
• In addition, loads should be held as close to the body as possible and twisting movements should be avoided.

5. Strengthen your back muscles:

• Regular strength and stretching exercises away from the daily work routine help with tension in the long term. A combination of back and abdominal muscle training is particularly ideal.
• Endurance sports such as hiking, Nordic walking or cycling are generally suitable for strengthening the back, as they work the abdominal and back muscles equally.

6. Healthy lifestyle habits:

• A balanced nutrition and sufficient sleep support general well-being.
• The right mattress is an important factor when it comes to rest. It is important to pay attention to high point elasticity, the right degree of firmness and integrated lying zones.

7. Stress management:

• Stress can trigger tension and therefore have a negative impact on back health.
• Relaxation techniques such as meditation or breathing exercises help to counteract stress.
• Heat applications such as a warm bath or hot water bottle can help to relieve muscular tension. A massage can also provide relief.