Back pain is the most common ailment. Almost everyone has experienced tension or pain in their back at some point. Relying solely on painkillers may not be the solution to the problem. But what can help? Discover what you can do to combat back pain for a pain-free and active life.
Back issues can have various causes, all of which manifest through pain. Although painkillers can reduce the symptoms, they do not solve the underlying problem. Many of these causes are within our control, making it crucial to identify the root cause. Let's explore some of the reasons for back pain:
Learn here how to actively combat osteoporosis.
Although nearly everyone experiences back pain, the good news is that in about 90 percent of cases, the cause is not threatening, and individuals can actively alleviate the pain themselves.
According to Dr. Krüger, many modern ailments can be prevented through correctly executed strength training, including lower back pain. Strength is an often underestimated biomarker for health and ultimately longevity.
This was evidenced in a scientific study involving patients with chronic back pain. Following regular strength training as part of their therapy, patients reported significant relief. 67% of the patients required fewer post-treatment interventions in the year after incorporating strength training.
Dr. Krüger explains the potential of strength training in alleviating back pain: "The back muscles provide stability and mobility, while the abdominal muscles act as support. The better trained this musculature is, the lower the strain on the spine, reducing the risk of injury and maintaining a proper posture." Julia Laumer, Managing Director at AURUM Fitness in Munich, adds, "Fundamentally, the healthier and stronger the muscles, the healthier and stronger the human system and its organs. That's why at AURUM, 'having the strength to enjoy life' is our mission."
"Our training data from the last 2 years shows that AURUM customers achieve significant strength gains averaging 15% to 25% and reduced back pain after just 2 months, regardless of their age and fitness level," says Julian Massler, co-founder and CEO of AURUM. Other remarkable effects we measured in our clients include:
So, strength training forms the foundation against pain. Here are 3 additional tips for a strong back:
With an office job, you spend most of the day sitting, which can lead to tension and back pain. The correct sitting position and an ergonomic workspace are necessary. Find out what else matters here: Sitting for long periods is unhealthy - How to compensate for sedentary work
Every movement counts for your back. Use the stairs instead of the elevator, leave the car behind occasionally, or include small back exercises in your daily routine. This could be 5–10 minutes of yoga in the morning, for instance.
Whether professional or from a partner, massages can loosen tensions and therefore be pleasant for back pain. Additionally, heat can alleviate the pain. Tips include using a hot water bottle or going to the sauna. This not only relaxes the back muscles but your entire body.
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Nelson, B. W., O'Reilly, E., Miller, M., Hogan, M., Wegner, J. A., & Kelly, C. (1995). The clinical effects of intensive, specific exercise on chronic low back pain: a controlled study of 895 consecutive patients with 1-year follow up. Orthopedics, 18(10), 971–981. https://doi.org/10.3928/0147-7447-19951001-05