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Setting up your office according to ergonomic principles is essential for healthy and satisfied employees. The most important principle here is to change your posture as often as possible. Back-friendly office chairs and height-adjustable desks are a good basis for this – they help to reduce strain and significantly alleviate back pain. But movable screens, standing mats and forearm rests can also contribute effectively to ergonomic office furnishings. So what does a back-friendly workplace with a PC in the office need?
Ergonomic office chairs:
more movement while sitting
Movable seats and seat surfaces encourage more movement in all directions. The rule of thumb is: the more (controlled) movement an office chair allows, the better it is for your back. Constant movement stimuli continuously train the back muscles. This is good for the back, because strong muscles stabilise the spine and intervertebral discs.
The extra movement also has a positive side effect, as it improves concentration and allows you to work more efficiently for longer. These micro-movements are sufficient to achieve this.
Back-friendly desks: alternating between standing and sitting
Height-adjustable desks make it easier to alternate between sitting, standing and moving around. Tasks such as answering emails or making phone calls can be done just as easily while standing – you can even make phone calls while walking. In addition, you can meet at a standing desk for meetings.
Height-adjustable desks make it easier to alternate between sitting, standing and moving around. Tasks such as answering emails or making phone calls can be done just as well while standing – you can even make phone calls while walking. In addition, you can meet for discussions at a standing desk.
⇒ Find out more: Desks (Standing workplaces for sitting and standing)
⇒ Find out more: Desks for use at home
⇒ Find out more: Standing desks
Ergonomic standing mats:
Movement while standing
Standing still for long periods of time can strain your back and legs. Standing mats and activation boards can help you prevent poor posture, cramps and heavy legs when working in a standing position. This is because standing on a moving surface creates a barely noticeable instability that encourages the body to make compensatory movements. These additional micro and macro movements promote blood circulation, increase venous activity in the legs and activate the metabolism.
The right lighting for the office
In addition to sufficient exercise and ergonomic office furniture, the right lighting also plays a role in back health. This is because insufficient lighting or lighting that is not suitable for the task at hand causes your eyes to tire more quickly and puts you at risk of working in an unfavourable posture. This, in turn, contributes to back pain. When buying a new desk lamp, you should look for a wide range of adjustment options, for example in terms of light intensity, colour temperatures, brightness, uniform illumination, low-glare illumination and low-shadow illumination.
Body-centred workplace
In body-centred working, office workplaces are designed to meet the different requirements and needs of employees. To this end, all work equipment and work processes are aligned with the centre of the body. This should enable movements to be performed as gently and physiologically as possible. This also means that important work equipment is located within easy reach.
● Computer mouse and keyboard
● Laptop stands
● Monitor arms
● Armrests
Office concepts: The movement-promoting office
When planning your office furnishings, you can rely on proven office concepts that have been tested by the AGR. At the heart of these concepts is the movement-promoting office space, in which spontaneous changes of position become an integral part of the work process. In this environment, work and movement are not opposites, but belong together.
The Sonnhalde Rehabilitation Clinic has furnished an office with AGR-certified products. The office concept makes it very easy to encourage movement.
Being healthy means feeling good physically and mentally - every day. The back plays a particularly important role here. Exercise, ergonomic behaviour and back-friendly products help to prevent complaints and improve quality of life in everyday life.
Back pain? "Just 15 minutes of fascia training a day can alleviate discomfort," says Godehard Stoll, an expert from the German Osteopathy Association. Vibrating fascia rollers are particularly effective. They promote blood circulation, relieve tension and alleviate pain.
Fasciae, long underestimated, are essential for back health, as scientific studies show ...
"Fascia envelops muscles, organs, glands and nerve pathways," explains AGR expert Godehard Stoll. "They give the muscles shape and firmness, delimit them and prevent mutual interference during contraction." Superficial fasciae, deep fasciae and visceral fasciae of the organs work together and ensure the body's ability to function. If this tension network becomes tense, the muscles cramp, the body aches and movement is restricted.
Further links:
→ Treatment of the fasciae
→ Vibration roll
Regular exercise keeps fasciae elastic. Targeted fascia training ideally complements endurance and strength training ...
Fascia rollers release adhesions and tension and promote the metabolism. Innovative, vibrating fascia rollers combine self-massage with therapeutically effective vibration training. "They stimulate muscles and nerves, promote blood circulation and have a pain-relieving effect," says Stoll. Back muscles that are particularly difficult to reach benefit from the vibration.
Numerous studies have shown that vibrations stimulate important processes in the body: Osteoblasts, which are important for bone formation, are activated and the metabolism and lymphatic system are intensified. Muscle contractions strengthen the body. "A vibrating fascia roller is a useful gift, especially for people who sit a lot or suffer from tension," says the expert
Another advantage of a vibrating fascia roller: The exercises can be performed practically anywhere, sitting on an office chair, standing, kneeling or lying down ...
"Just three times five minutes a day is enough to achieve demonstrable success," explains Stoll. Not only back pain, but also stiff joints and shortened muscles can be treated with it. Osteopaths and physiotherapists use the roller for muscle injuries, pelvic floor insufficiency and nerve disorders, among other things.
Back health has a lot to do with balance - body, mind and soul must be in harmony. A healthy, straight posture is not only good for your back, but also helps your mental health. "Our analyses have shown that a slumped posture can also have a negative effect on the psyche," says Johannes Michalak, Professor of Clinical Psychology and Psychotherapy at Witten/Herdecke University.
"Having to shoulder a lot", "hunching over", "carrying the load on your shoulders" - these idioms and expressions did not come about without reason. People seem to intuitively sense what researchers are now confirming: An unfavourable posture and a depressed psyche are closely linked. Prof Johannes Michalak from Witten/Herdecke University, in collaboration with researchers from Aarhus University in Denmark, found in a meta-analysis that people who adopted a slumped, hunched posture were in a more negative mood.
People with an unfavourable posture and a stooped gait were more likely to remember negative things.
This meta-analysis included 70 studies on the subject of psyche, posture and movement. In addition, the Professor of Clinical Psychology and Psychotherapy conducted his own studies on the effects of posture and exercise on depressive patients. The astonishing result: People who adopted a slumped posture were more likely to remember negative things. "For example, they remembered more negative words than people who adopted a cheerful, dynamic and upright gait pattern," says Michalak. The team carried out the tests on a treadmill, among other things, but a straight, upright back also increased the tendency to remember positive words when sitting. Studies with the movement and meditation form Qigong showed that upward movements were better for the psyche of depressed patients than downward movements.
Hen or egg - which came first? "Our studies suggest that a slumped posture is not only the result of depression, but that a negative mood can possibly also be intensified by a slumped posture," explains the psychology professor. Their fasciae are also stiffer and less flexible. "We were also able to show that a fascia exercise in depressed patients led to them remembering more positive things," says Prof Michalak. All this suggests that the psyche and posture are linked and that a straight back and upright posture can be helpful. A strong back is therefore worthwhile - for body and soul.
TIPS
One of the decisive factors for keeping them is the tank. It forms the base of the spine and should be both stable and mobile. For an upright upper body, lift your sternum proudly and pull the back of your head upwards along the imaginary "golden thread". The result is a "small double chin". An immediate effect is immediately noticeable, we feel more alert and positive.
So if you walk through life with your head held high and your back strong, you are probably also promoting your mental health. "The human being is a unity of body, mind and soul. Back pain can therefore not be considered in isolation, but only in connection with an overall picture of the state of health - including the psyche," emphasises Prof. Michalak.
People who have to take it easy due to illness often find it difficult to strike a balance between bed and exercise. Rest and gentle behaviour are not always the right prescription for pain. In contrast, therapeutic mattresses work wonders for some illnesses.
Health guides are full of them: Fitness-enthusiastic young families and sprightly pensioners who defy all health complaints regardless of their profession, age and life situation. They manage to lead an active life seemingly effortlessly - an ideal that does not always correspond to reality. Anyone who has to restrict their activities more or less suddenly due to an accident, a prolonged illness or typical age-related complaints and needs a lot of bed rest soon feels the effects: A healthy back cannot be taken for granted. It needs exercise and an appropriate load. Only a strong back can fulfil its stabilising function for the whole body. Lack of exercise and long periods of lying down, on the other hand, put it to the test. However, for people who are confined to bed for long periods due to illness, it is almost impossible to be so mobile - and there is a risk of muscle atrophy, increased back pain and even long-term postural damage.health guides are full of them: Fitness-enthusiastic young families and sprightly pensioners who defy all health complaints regardless of their profession, age and life situation. They manage to lead an active life seemingly effortlessly - an ideal that does not always correspond to reality. Anyone who has to restrict their activities more or less suddenly due to an accident, a prolonged illness or typical age-related complaints and needs a lot of bed rest soon feels the effects: A healthy back cannot be taken for granted. It needs exercise and an appropriate load. Only a strong back can fulfil its stabilising function for the whole body. Lack of exercise and long periods of lying down, on the other hand, put it to the test. However, for people who are confined to bed for long periods due to illness, it is almost impossible to be so mobile - and there is a risk of muscle atrophy, increased back pain and even long-term postural damage.
To prevent problems in the best possible way, choosing the right bed is crucial ...
Ideally, this supports and relieves the spine. On the other hand, in order to be able to move sufficiently, you should not sink into the mattress. Only then does it help the body to regenerate and at the same time avoid incorrect pressure and pressure points, which can lead to pressure sores (decubitus ulcers), for example. There are even special mattresses with microstimulation for patients with certain medical conditions: They are designed to adapt the suspension to the needs of those affected. Patients with dementia, Parkinson's disease, pressure sores or chronic pain benefit from different degrees of firmness and mattresses with basal stimulation. The latter generate fine motor stimuli that reach the brain via the nerve pathways and thus promote self-movement during sleep. And how the head is bedded also plays a role: A neck and back-friendly pillow provides individual support in every sleeping position and adapts to your needs. This prevents and effectively counteracts tension, pain and poor posture.
"If you're ill, you belong in bed." That's right, isn't it? ...
What seems relatively logical at first glance, however, is only recommended to a limited extent for patients with chronic pain. Anyone suffering from osteoarthritis, rheumatism or osteoporosis - the most common ailments in old age in Germany - or experiencing a painful acute slipped disc, for example, will reflexively take it easy. This is understandable, as even a short walk or a trip to the supermarket can be a challenge with such handicaps. Those affected avoid any additional unnecessary activity for the simple reason that it is associated with pain. However, excessive rest can lead sufferers into a downward spiral of pain, lack of exercise and declining performance.
Back to back happiness: In our AGR podcast (only in German), we not only talk about very basic things such as: what are the causes of back pain and what measures can you take to alleviate it? ...
Im Interview mit verschiedenen Experten aus dem Bereich der Medizin, Wissenschaft und Therapie beleuchten wir das Thema Rückengesundheit aus den unterschiedlichsten Blickwinkeln.
In interviews with various experts from the fields of medicine, science and therapy, we shed light on the topic of back health from a wide variety of perspectives.
We would like to show you how many options there are for a life without back pain by providing sound tips. The important thing is that everyone has to find their own personal path. The various experts provide support with their experience and knowledge of the connections between mental and physical well-being. The topics range from exercise and ergonomics, mindfulness, relaxation and social relationships to nutrition and sleep.
You can also listen to all episodes on your favourite streaming platforms:
Amazon Music
Apple Podcasts
Audible
Deezer
Listen Notes
Podimo
Soundcloud
Spotify
→ To the Podcast! (Only in German)
"Asterix and Obelix with their different body shapes will not feel comfortable on the same mattress"
André Alesi: Health and sports scientist at the Cologne Sport University /
Managing Director of the Institute for Sleep and Regeneration.
INTERVIEW
Get out of the relaxed posture
Head physician Dr Petra Büchin explains why exercise helps to prevent an acute slipped disc.
INTERVIEW
Protection factor: Movement
Dr phil. Heike Juliane Streicher knows that physical activity can help with the recovery and prevention of many diseases in a holistic way. In an interview, the sports scientist provides insights into the field of sports therapy.
INTERVIEW
Scoliosis is nobody's fault
Professor Dr Michael Akbar is a spine specialist at two private clinics in Berlin and Heidelberg. We spoke to him about the topic of scoliosis. In this interview, the orthopaedic surgeon explains how the disease is diagnosed and what treatment options are available.
This makes it all the more important that patients remain mobile and train their general strength and mobility - in an appropriate and back-friendly way.
There are a wide variety of aids available for this: from walking aids such as rollators or stair climbing aids to online training programmes, fascia rollers and heat pads. All of this can help to maintain the patient's independence in the long term or restore it after an accident. The right amount of exercise and training is crucial for success: Anyone who overdoes it after a slipped disc, for example, and puts incorrect strain on their back is putting their recovery at risk. However, if you listen more closely to your body, you will usually soon realise: What is possible is much more than originally expected.
KNOWLEDGE
Don't give up - think about your back!
Staying in the same position for hours on end. Back-friendly is different. Whether in the car, on the bike or on foot: The Healthy Back Campaign gives tips on how to get from A to B in a relaxed manner.
From autonomous driving functions to advanced safety technologies and sophisticated infotainment systems - the technical innovations of modern cars that are regularly presented at the International Motor Show (IAA) inspire many car fans. Unfortunately, one crucial comfort factor is often overlooked: the car seat. "An ergonomic seat is the backbone of every comfortable and healthy journey," says Kerstin Meier-Detjen, a member of the board of directors of Aktion Gesunder Rücken (AGR) e. V. Germans spend an average of 9.2 hours a working day sitting down - a large proportion of this in the car. 68% of German commuters use their cars to get to work and spend up to 79 hours a year stuck in traffic jams. "Switching to public transport or cycling brings exercise into everyday life and is good for your back. However, if long car journeys cannot be avoided, an ergonomic car seat can prevent back pain," emphasises Meier-Detjen. For almost 30 years, the AGR medical expert committee has been awarding the AGR seal of approval to particularly back-friendly car seats following comprehensive testing.
"In recent decades, the leading car manufacturers have made a lot of progress in terms of ergonomics ...
The demand for back-friendly car seats is also increasing on the part of customers. Many models are already equipped with AGR-certified car seats as standard, and some even allow rear-seat passengers to travel in a back-friendly manner," says Kerstin Meier-Detjen. The AGR seal of approval serves as a professionally recognised benchmark for healthy car seats. Nevertheless, there are still seats that hardly meet the basic ergonomic requirements and sometimes put extreme strain on the back on longer journeys. "It's not always easy for customers to immediately recognise the difference," says the expert. If you don't have a back-friendly seat in your car, you don't have to buy a new car: compatible Ergo seats can also be retrofitted in most used vehicles.
For a car seat to receive the "Tested and recommended" seal of approval, it must fulfil many criteria ...
The minimum requirements include an extendable seat surface, adjustable height and inclination and a four-way lordosis support. Dynamic seat systems with inflatable cushions provide lateral support when cornering, while comfort headrests relieve pressure on the cervical spine during breaks. Additional comfort is provided by electric backrest adjustment, an integrated massage function and seat heating. Breathable materials ensure an optimum seating climate.
"Even the most back-friendly seat can only provide optimum support if it is correctly adjusted," emphasises Meier-Detjen. "Many people don't make sufficient use of the available adjustment options when driving. Even a small adjustment can have a big impact."
But even with all the setting options, the AGR expert advises: "Take regular breaks during long journeys and use them for short movement exercises. Your back will thank you for it!"
Booklet driving:
Tips, recommendations and exercises for ergonomic and back-friendly driving
→ Download
→ Browse online
KNOWLEDGE
How to adjust the seat correctly:
BACK EXERCISES
Let your muscles dance in traffic jams and prevent tension and pain
"Sitting in a car is always a compromise between ergonomics and safety."
Kerstin Meier-Detjen - Board of Directors of Aktion Gesunder Rücken e. V.
According to a survey by the Federal Ministry of Transport and Digital Infrastructure (BMVI), 46 per cent of Germans are planning to cycle more this spring. No wonder, because cycling combines fun, exercise and environmental friendliness. It offers a gentle, steady activity that is fun and easy to integrate into everyday life - whether for the commute to work, shopping or as a family outing.
The World Health Organisation (WHO) recommends 150 minutes of activity per week, which can be quickly achieved by regular cycling. Cycling helps to reduce stress, strengthens the immune system and boosts the metabolism. Sports scientist and head of the Hannover Back School Ulrich Kuhnt emphasises the mental and health benefits, especially when cycling in the great outdoors. However, he advises not always to use e-bikes in order to maximise the positive effects.
Cycling is also suitable for people with back problems, as it is easy on the joints and promotes the nutrition of joint cartilage. Unlike jogging, it is a gentle exercise that can even be helpful for those with pre-existing conditions. However, it is crucial that the bike is optimised for the body in order to avoid poor posture and discomfort. An unsuitable sitting posture can lead to knee, back, shoulder and neck problems.
The correct bike set-up is essential ...
Ergonomic components such as padded saddles, curved handlebars and special grips promote a healthy posture and prevent tension. The "ergonomic triangle" of saddle, handlebars and pedals should be customised to the individual's physique. A horizontally aligned saddle supports the pelvic position and activates the back muscles. Padded grips prevent blood circulation problems, while bike mirrors offer safety and neck relief by reducing shoulder strain. Cycling is a versatile, health-promoting activity that combines exercise, environmental awareness and fun. Personalised adjustments can promote back health and prevent discomfort - for a lively start to spring.
Cyclists can also do a lot themselves to achieve the perfect riding position - they should regularly check whether the adjustment is still correct. Monitoring is particularly important for adolescents who are still growing. With simple step-by-step instructions, cyclists can find the right setting depending on the type of bike.
"We like to say: the next posture is always the best.
This applies to both driving and cycling.
Exercise is essential for a healthy back."
Detlef Detjen – Managing Director of Aktion Gesunder Rücken e. V.
Walking for long periods in the wrong shoes can damage your back ...
"Shoes without a footbed, with a high heel or made of material that is too firm can interfere with natural movement," explains Martin Vierl, medical expert at AGR. A person walks around the world about three to four times in a lifetime. Short walks are also healthy, as they strengthen the deep muscles and stabilise the musculoskeletal system, explains Vierl. But many neglect them: 80% of Germans wear unsuitable shoes, according to the Foot Report. This not only damages your feet, but also your back. For example, high heels promote back pain, tight shoes impair blood circulation and rigid footwear weakens the foot muscles.
Walking is healthy - with the right shoes
Walking barefoot strengthens the foot muscles, but is rarely practical in everyday life. Walking and running shoes with special cushioning offer an alternative. They reduce the strain that can be placed on the joints, back and head when walking. Active footwear ‘trains’ even while the wearer is standing, because their construction and the materials used create a certain instability, thus stimulating compensatory movements in the feet, lower legs and back. This activates the important deep muscles. This has a positive effect on the entire body. Special relief shoes are ideal for people with foot problems. They facilitate rolling and protect the joints, which is particularly beneficial for osteoarthritis.
KNOWLEDGE
Shoe tips for kids
Children are not small adults. This also applies to her feet: Although they look the same anatomically, the child's bones are still much more flexible and the nerves are not fully developed. This means that Kids don't notice a shoe that is too small or too tight. A third of children wear poorly fitting shoes. The result: Foot weaknesses and incipient foot damage, which can then lead to postural and back problems. Good children's shoes support the natural development of the feet with a flexible sole. Kids should be able to feel the ground because this stimulates the receptors in their feet. If the shoes are also lightweight and well-cushioned as well as having a heel cap and removable insole, the most important requirements for healthy feet are met.
TIPS
Set up your bike correctly
Cycling is healthy, but make sure you have the right settings beforehand - according to your height and the type of bike. To ensure that you are sitting ergonomically in the saddle, you should individually check and adjust the seat height, saddle position, handlebar height, handlebar tilt, saddle tilt and seat length.
Adjusting the car seat correctly
A well-adjusted car seat can reduce the strain on the back. Certified seats offer additional adjustment options that can make all the difference.
"The shoe must fit in width and length
to prevent discomfort."
Detlef Detjen – Managing Director of Aktion Gesunder Rücken e. V.
People are made for movement - not for sitting or monotonous work. Anyone who sits a lot at work, lifts heavy loads or has to stand can still do a lot to make it more back-friendly.
Underground and bus drivers travel dozens of kilometres every day. They ensure that their passengers are mobile - and sit motionless at the wheel for long periods of time. "People in Western cultures spend too much time sitting down from an early age. Drivers or office workers sit for up to eleven hours a day," explains Dr Dieter Breithecker, Chairman of Forum Gesunder Rücken - besser leben e. V. "Our muscles are not designed for such static and passive strain." Three out of four Germans suffer from back pain at least once a month, according to a survey by Aktion Gesunder Rücken e.V.. 30 per cent of respondents even use it every day. "Like no other part of our body, the back is dependent on us constantly moving it," explains Dr Breithecker.
Sufficient breaks, relaxation exercises and changing posture wherever possible are important for many working people ...
Suitable seats or chairs for drivers and office workers alike also play a major role - and are the basis for back-friendly sitting. Unlike bus drivers, however, office workers have countless other ways to do something good for their backs: If you read or type at a standing desk from time to time and walk around a little while talking on the phone, you relieve the strain on your spine, shoulders and neck. Ergonomic PC accessories - such as a mouse and keyboard - can also help to reduce strain and prevent tension.
People who, like professional drivers, do not have the opportunity to change position or posture during work should prioritise breaks with movement and make sure they balance this out in their free time. If you follow this advice, you are not only doing something good for your back, but for your whole body, explains Dr Breithecker: "Sitting in a sedentary position can cause more than just back pain. In the medium and long term, the resulting metabolic disorders are much more serious. Metabolic syndrome with obesity, high blood pressure and diabetes 2 are very likely consequences. There are also scientifically proven links to cancer and dementia.
But it's not just "sitting jobs" that put stress on the back, even if that's the first thing many people think of ...
"No posture is so good that it should be held for a long time," says Ulrich Kuhnt, Chairman of the Board of Directors of the Federal Association of German Back Schools (BdR) e. V. and Head of the Back School Hanover: "The next position is always the best," says the expert. If you just sit and move the mouse with your hand (even in poor lighting conditions), you are just as "poor" as the hairdresser who stands on a hard salon floor all day and swings the scissors. Such standing activities put a lot of strain on joints, intervertebral discs and back muscles. Balancing movements, massages and a fitness programme prevent pain and thus avoid absences from work.
Anyone who moves a lot in their job should also pay attention to their back health - such as a carer who helps frail, sometimes heavy people to stand up, move or eat. Just like a bricklayer who carries heavy stones and is constantly on the move, a carer is at risk of repeating certain procedures with unequal physical strain.
KNOWLEDGE
Non-specific back pain
Most people suffer from so-called "non-specific" back pain. This means that no clear cause can be found for their symptoms. The following factors, among others, can influence or trigger the pain:
"Our spine is dependent on us challenging it.“
Dr. Dieter Breithecker, sports and exercise scientist,
expert in relationship/behavioural prevention, health maintenance, ergonomics and space.
TIPS
Agile working
Turn a conventional office into a smart working environment with space for physical, mental and social movement! With the appropriate ergonomic furniture and its multifunctional and mobile application options, more movement is possible during the working day - from height-adjustable active chairs and seating blocks to table systems.
"Physical work in itself is not a problem for the back if it involves alternating loads ...
On the contrary: Our spine depends on us challenging it," explains Dr Breithecker. "Back strains are physically one-sided, repetitive movements with sometimes unphysiological lifting or lever forces." After a certain period of time, they can overload our back and cause back pain, poor posture or even secondary problems such as neck pain and headaches. Dr Breithecker therefore recommends that all physical workers learn back-friendly techniques for lifting, packing and carrying and - where possible - use aids. He knows: "Of course, the unphysiological sequences in everyday life cannot usually be completely avoided." Compensatory gymnastics helps to avoid muscular imbalances. "This includes strengthening the core and abdominal muscles to build up an effective muscle corset as well as relaxation exercises." Regular exercise - which in this case means several times a week - is the most effective method of preventing lower back pain for all occupational groups. The training not only helps to prevent pain attacks. It also has a positive effect on the psyche.
But it's not just employees who should take care of their health - employers also have a duty to do so, according to Kuhnt: "Employers can do a lot to look after their employees' health, for example by offering an ergonomic workplace," explains Kuhnt. Aktion Gesunder Rücken e. V. certifies back-friendly products for the office, home office, industry and trade for ergonomic workplace design. "In addition, health workshops and seminars provide background knowledge on back-friendly working," explains Kuhnt. Incentivising more physical activity at work also helps employees in their everyday working lives.
Further links:
→ Lifting, carrying and packing
→ Around the workplace
"We are designed by evolution to master many steps," explains Dr Breithecker ...
A good hundred years ago, people walked a total distance of around ten kilometres a day. Today, the average distance travelled by an office worker is one kilometre. "However, our biological functions require regular exercise, which should be integrated into everyday life," says the expert. He recommends investing as much as possible in everyday exercise. "Whether gymnastics, cycling, hiking, house and garden work or moderate strength training. Diversity is crucial - it improves the fitness of the entire organism and not that of individual structures."
As a general rule, you should "not spend more than half an hour sitting down", says Dr Breithecker. His recommendation: sit for a maximum of 50 per cent of working time, stand for 30 per cent and move for 20 per cent. If you are agile and practise an active lifestyle, you promote the health of your back. This means that professional drivers and desk workers can lead just as back-healthy a life as tradesmen or carers. And the next day you can go back to work without pain.
Further links:
→ Online training programmes
Weiterführende Links:
→ Exoskeletons
KNOWLEDGE
Exoskeletons as support in high-performance professions
"Whether in industry, logistics, care or construction - exoskeletons help to reduce workloads in various sectors with high physical demands."
Ulrich Kuhnt, Chairman of the Board of Directors of the Federal Association of German Back Schools (BdR) e. V.
and Head of the Back School Hanover
Slowly move one bottom half upwards and ...
... repeat with the other half of the bum (approx. 10 times).
Grab your shoulders and move your shoulders ...
... slowly downwards towards the spine (approx. 10 times).
Regular exercise is one of the most important measures for good health, especially for children and young people. But how can you motivate children to exercise if they don't show an interest in sport on their own?
Regular exercise strengthens the muscles, bones and immune system. It also promotes the formation of nerve cells in the brain, which has a positive effect on mental development. Children who are sufficiently active benefit holistically: They have a lower risk of obesity, poor posture and back pain. Alongside headaches and stomach aches, the latter are one of the most common complaints in childhood. According to the World Health Organisation (WHO), children should get at least one hour of exercise a day - be it through romping around, sport or free play. Unfortunately, only about 20 per cent of children worldwide reach this minimum.
Regular exercise is important for health, especially for children and young people. In today's digital world, however, more and more children are spending their time in front of screens and getting too little exercise. This can have far-reaching consequences. But how can you motivate children to exercise?
Which sport could be interesting for your child? Let them try out different sports and forms of exercise and try them out in peace and quiet! Think outside the box! There are not only football, tennis, horse riding and ballet, but also many other interesting sports. Perhaps your child is enthusiastic about bouldering or parcours, hip-hop dancing or "Muggle Quidditch", trampolining or aikido. Important when trying out: Children should not have the feeling that they have to perform particularly well in sport. First and foremost, it's about having fun with exercise.
Experiencing something great together and being active at the same time - that sounds wonderful. If you can combine family outings with exercise, everyone benefits. How about a trip to the trampoline hall or a climbing park, for example? You can also go hiking in the countryside or try out geocaching together. Get creative and find activities together that will get them moving and create lasting memories!
Children learn above all through good role models. This means that If you like to exercise a lot yourself, you can motivate your children to do the same. The younger the children are, the more important it is to learn by example. So if you exercise regularly yourself, you are not only doing something good for your health, but also for that of your children. So make sure your children are with you when you practise with exercise equipment at home, for example!
"The frequent use of screen devices poses a major potential risk to healthy development processes as a whole. The more time children and young people spend in front of a screen, the less time they have for development-promoting physical activity“
Dr Dieter Breithecker - sports scientist and board member
of Forum Gesunder Rücken - besser leben e. V.
of children and young people
do not get enough exercise.
Source: World Health Organisation (WHO)
KNOWLEDGE
It's good for children's backs!
Exercise doesn't always have to be sport. There are also many opportunities to move more in everyday life. Let your children walk or cycle as much as possible instead of driving! This supports their independence and gets them moving. If the children get bored on the way to nursery or when shopping together, you can give them small tasks. For example, you could stop at certain points and stand on one leg for a while or circle with your arms. Or let the children look out for unusual things to show you. This also makes exercise more interesting for children.
Does your child prefer to spend the whole day on their mobile phone or games console instead of moving around? Then utilise the power of gamification if you want to motivate them to move! In this approach, play elements are used in other areas, such as movement. There are various games and apps that reward regular exercise and combine it with motivating computer game elements. It's not just children who enjoy such gamification approaches. Try it out for yourself!
"Movement is the motor of children's development and the indispensable
prerequisite for their physical and mental development."
Dr Dieter Breithecker - sports scientist and board member
of Forum Gesunder Rücken - besser leben e. V.
If you succeed in making exercise fun for your children, you will have laid the perfect foundation for their health. Which of our tips is the easiest for you to implement? Choose one or two new approaches and see if you can increase your children's motivation to move! You can add more ideas as you go along.
The aim of the →Campaign for healthy children's backs is to ensure that children and young people can grow up, live and develop in conditions that enable them to lead a healthy lifestyle. Because the developing organism reacts sensitively to its living environment. You’ll learn what to look out for on the following pages.
KNOWLEDGE
It's good for children's backs!
Further links:
→ Chairs and desks for children and youngsters
→ Hanging chairs
→ Floor cushions
True to the motto "every movement counts", parents should make sure that their children sit as little as possible. This is because sitting is seen as a "brake on development" and is a problem that is significantly exacerbated when children start school. "Excessive strain, such as sitting for hours on end, should be avoided as a matter of urgency.
When children sit, please do so on seating objects that offer multi-dimensional mobility as a function. This is because the intrinsic urge to move can then also develop while sitting," recommends Dr Breithecker. It is also important to create other incentives. At school, these can be mobile standing desks or standing islands. Sometimes it helps children to sit on the floor for a short time to change their posture. Because children need exercise. It is therefore important that we support their natural urge to do so whenever possible. "Movement is the motor of children's development and the indispensable prerequisite for their physical and mental development," summarises Dr Breithecker. So it's a good sign when children plop into bed in the evening tired from running around and playing - their backs deserve a rest too.
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