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Health
People who have to take it easy due to illness often find it difficult to strike a balance between bed and exercise. Rest and taking it easy are not always the right prescription for pain and therapeutic mattresses can work wonders for some illnesses.
Health guides often feature them… young fitness enthusiasts and sprightly pensioners who defy all health problems regardless of their profession, age and life situation. They manage to lead an active life seemingly effortlessly which is an ideal that does not always correspond to reality. Anyone who has to restrict their activity suddenly due to an accident, a prolonged illness or a typical age-related complaint and needs a lot of bed rest will soon feel the effects: A healthy back cannot be taken for granted. It needs exercise and an appropriate load. Only a strong back can stabilise the whole body. Lack of exercise and long periods of lying down put it to the test. For people who are confined to bed for long periods due to illness, mobility is difficult and there is a risk of muscle atrophy, increased back pain and even long-term postural damage.
Regeneration while sleeping
To prevent problems in the best possible way, choosing the right bed is crucial.
Ideally, this supports and relieves the spine. To promote movement you should not sink into the mattress. Only then does the body to regenerate and incorrect pressure and pressure points, which can lead to pressure sores (decubitus ulcers) can be avoided. 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 tracts and thus promote self-movement during sleep. How the head is supported also plays a role. A neck and back friendly pillow can provide individual support in every sleeping position and adapts to your needs. This prevents and effectively counteracts tension, pain and poor posture.
Further links
Tips, information, checklists and product lists for:
∗ Therapy mattresses
∗ Therapy mattresses for children and adolescents
∗ Cushions (also for therapy)
Finding the right balance
"If you're sick, you should go to bed." Right… right?
What seems relatively logical at first 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 will reflexively take it easy. This is understandable as even a short walk or the 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.
Finding the right balance
It is 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: from walking aids such as rollators or stair climbing aids to online training programs, 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. 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 to your body, you will usually realise that: What is possible is in fact more than originally expected.
Further links
Tips, information, checklists and product lists for:
∗ Rollators
∗ Walking frames in clinical use
∗ Stair climbing aids
∗ Online training programs
∗ Fascia rolls
∗ Heat wraps
On the road
Staying in the same position for hours is not back friendly. Whether in the car, cycling or on one’s feet ‘The Healthy Back Campaign’ can help.
‘Hands at ten to two on the steering wheel’… Anyone sitting in a car will remember this hand position from driving school as it is the safest way to control your vehicle. But what about the rest of the body? If you are stuck behind the wheel with your upper body bent forward, you will complain of neck pain and headaches after a while. If you slouch in front of the steering wheel, you risk tension in the lumbar and pelvic area. The fact is, sitting in a car becomes uncomfortable in the long run. "Doctors say it can indeed, be the worst form of sitting" says Detlef Detjen Managing Director of Aktion Gesunder Rücken e. V. "This is mainly due to the fact that a car seat hardly allows any movement or change of position. For safety reasons the driver remains in a certain forced position and then over long distances for several hours." Both professional drivers and families who make long trips by car are familiar with this. If you drive a lot you should make sure your car seat is as back friendly as possible. When sitting in a car the focus is on safety, but at the same time must be ergonomic because if the driver sits uncomfortably for long periods of time this is also harmful" explains Detjen. "There needs to be a certain amount of room for movement so that the driver can be relaxed and upright."
The car seat must adapt to the back - not the other way around
The Healthy Back Campaign generally recommends that "the seating position should be as high as possible and additionally, a slight S-shape should be recognizable from the side of a backrest that is suitable for the spine.
The headrest should be flush with the top of the head and the height of the backrest should be in line with shoulder height," says Detjen. The 4-way lumbar support (adjustable up/down or front/back) is particularly important for the upper iliac crest. And if two or three fingers fit between the hollow of the knee and the seat, the length of the seat is also correct. "In general, car seats have improved a lot over the years in terms of ergonomics and individual adjustment.
Newer vehicles are equipped with a memory function, for example," explains the back expert, "which means that the individual position can be saved and readjusted at the touch of a button."
Arm yourself instead of getting rusty
But if you have an older vehicle ergonomic retrofit seats can be installed in almost all models and can also be transferred to different vehicles. A wide range of certified products can be found on this website. Detjen also rates activation systems such as massage mats positively: "Attached afterwards, these mats equipped with air chambers help to prevent tension and pain because they promote blood flow to muscles and connective tissue" he explains. Nevertheless, drivers should also take exercise breaks as "stretching your legs, loosening up your body or doing a few gymnastic exercises at the rest area is fun for the whole family and is good for your back," says Detjen.
Further links
Tips, information, checklists and product lists for:
∗ Car seats
∗ Car racing shells
∗ Seats in light commercial vehicles
∗ Truck seats
∗ Car seat massage systems
"Sitting in a car is the worst form of sitting for our backs - especially on long journeys. That's why the right car interior is important."
Detlef Detjen
Managing Director of Aktion Gesunder Rücken e. V.
Pain-free cycling
Those who cycle don't have to worry about circulation and blood flow but there are also risks of back problems lurking. Anyone who cycles long distances, has a compromised back and sits on a saddle with poor suspension will sooner or later suffer from back pain. "The problem is exacerbated if the bike doesn't suit the rider. Ergonomic adjustment plays a major role" says Detjen. "A good bike dealer analyses what the customer needs as well as possible. The model should be individually adapted - i.e. the saddle, handlebars and pedals, which form the so-called ergonomic triangle. Otherwise, a fitting box can help which contains templates, measuring tools and instructions on how to quickly and easily, adjust a bike ergonomically at home. Online one can also find advice at richtigradfahren.de."
Interesting facts for pedalling fans
What is crucial for back friendly cycling? The saddle should fit the cyclist's anatomy, be flexibly adjustable and ergonomically shaped. "It should allow for dynamic sitting as this simultaneously challenges and relieves the back" explains the expert. The shape of the handlebar is very important. The standard round or oval shape leads to an unfavourable sitting posture and this causes discomfort in the back, neck and wrist.
"Handles with a larger surface area stabilize the wrists and weight is better distributed," says Detjen. "If the handles allow you to change position (for example by using crooks at the sides) this also helps to vary your posture which is very important. We always say that the next stance is the best…"
Further links
Tips, information, checklists and product lists for:
∗ Bicycles
∗ Bicycle saddles
∗ Bicycles grips
∗ Bicycles pedals
∗ Bicycles backpacks
∗ Bicycles advice with scanner system
∗ Stepper bikes
Setting up your bike correctly
Riding a bike is healthy but making sure that you have the right settings beforehand according to your height and the type of bike is extremely important. To ensure you are sitting ergonomically you should check and adjust the seat height, saddle position, handlebar height, handlebar tilt, saddle tilt and seat length. Further information can be found at https://agr-ev.de/en/bicycles-and-stepper-bike
The shoe must be your back’s friend
It's not just your back that bears the weight of your body and any load. Our feet play a particularly important role, after all a 70-year-old man orbits the earth about four times in the course of his life. "Unsuitable footwear impairs foot health and can damage the back" says Detjen.
"If shocks are not absorbed well or rolling of the feet is hindered it has a negative effect on the feet, joints and spine." The shoe must fit perfectly, the toes must be able to move adequately and be supported well. A stable upper and a flexible, grippy sole for good support and cushioning are necessary. Ideally, leisure shoes take into account the pressure distribution of different foot zones, as well as walking style and speed. "Ergonomic models also allow their owners to feel the ground, so that the sole of the foot has to react to unevenness just like when walking barefoot" explains Detjen.
Get into active shoes
While casual shoes support the natural rolling motion of the feet, active shoes support more than just the feet, but also the legs and torso. A clever damping system can compensate for negative impact and pressure force.
This provides relief for muscles and joints when running on hard surfaces. Active shoes also have round or very soft soles and stimulate the depth sensors. This has a positive effect on the entire body. Whether you are traveling by car, bike or on foot doing something good for your back has many facets. "If you don't want to give back pain a chance in the first place there's a lot you can do," says Detjen. "The most important tip is to keep moving and not to wait until it's five to twelve," summarizes the expert from the Healthy Back Campaign.
Further links
Tips, information, checklists and product lists for:
∗ Leisure shoes
∗ Active shoes
∗ Children's shoes
∗ Speciality shoes
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: Kids don't notice a shoe that is too small or too tight. A third of children wear ill-fitting shoes. The result is foot weakness 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 and have a heel cap and removable insole the most important requirements for healthy feet are met.
Back tips
Further tips and tricks, for example on "How do I adjust my car seat optimally?" can be found on our page www.agr-ev.de/tipps.
Back exercise:
Let your muscles dance in traffic jams
If you take care of your back at traffic lights or in traffic jams, you can prevent tension and pain:
At work
People are made to move, not for sitting or monotonous work. Anyone who sits for long periods at work, lifts heavy things or has to stand can still do a lot to make it more back friendly.
Subway and bus drivers travel dozens of kilometres every day. They ensure that their passengers are mobile and themselves, sit motionless at the wheel for long periods of time. "People in Western cultures spend too much time sitting 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. (Healthy Back Campaign). 30 percent of respondents claimed daily problems. "Like no other part of our body, the back is dependent on us constant movement," according to Dr. Breithecker.
Sufficient Support
Breaks, relaxation exercises and changes of posture wherever possible are important for many working people. Suitable seats or chairs also play a major role for drivers and office workers alike and are the basis for back-friendly sitting.
Unlike bus drivers, 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 can also help to reduce strain and prevent tension.
Further links
Tips, information, checklists and product lists for:
∗ At the desk
∗ Office chairs
∗ Movement concepts for the office
∗ Meeting
People like professional drivers, who do not have the opportunity to change position or posture during their work should make a point of taking breaks with exercise and be sure to find a balance 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 for long periods with little movement 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."
Further links
Tips, information, checklists and product lists for:
∗ Workplace vehicle
"No posture is so good that it should be held for a long time. That's why the next position is always the best."
Ulrich Kuhnt
Chairman of the Board of Directors of the Federal Association of German Back Schools (BdR) and Head of the Back School Hanover
Specific movements can also put strain on the back
It's not just "sitting jobs" that put stress on the back, even if this is the first thing many people think of. "No posture is so good that it should be held for long periods of time ," says Ulrich Kuhnt, Chairman of the Board of Directors of the Federal Association of German Back Schools (BdR) and Head of the Back School Hanover:
"The next position is always the best," says the expert. Just sitting and moving a mouse with your hand (often in poor lighting conditions) is just as detrimental as the repetitive movements of a hairdresser who stands on a hard salon floor all day, using scissors. Such standing activities put a lot of strain on joints, intervertebral discs and back muscles. Balancing movement, massages and a fitness program prevent pain and thus avoid absences from work.
Anyone who moves a lot in their job should also pay attention to their back health. For example, a care worker who helps frail, sometimes heavy people to stand up, move or eat. Or a bricklayer who carries heavy stones and is constantly on the move. Both are at risk of repeating certain procedures with unequal physical strain.
Further links
Tips, information, checklists and product lists for:
∗ Craft
∗ Industrial workplaces
∗ Around the workplace
∗ Safety shoes
Avoid monotonous movement sequences
"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 result from physically one-sided, repetitive movements especially with a load." After a certain period of time our back cannot cope and this causes back pain, poor posture or secondary problems such as neck pain and headaches. Dr. Breithecker therefore recommends that all physical workers learn back-friendly techniques for lifting, packing or carrying and where possible, use aids. "Of course, it is usually not possible to completely avoid unphysiological processes in everyday life." Compensatory gymnastics help to avoid muscular imbalances. "This includes strengthening the core and abdominal muscles to build up an effective muscle base as well as relaxation exercises." Regular exercise which means several times a week is the most effective method of preventing lower back pain for all occupational groups. Training not only helps to prevent pain, it also has a positive effect on the psyche.
Further links
Tips, information, checklists and product lists for:
∗ Lifting, carrying and packing aids
∗ Aids for cleaning buildings
∗ Exoskeletons
But it's not just employees who should take care of their health, according to Kuhnt employers also have a duty to do so: "Employers can do a lot to promote their employees' health by offering an ergonomic workplace " explains Kuhnt.
Aktion Gesunder Rücken e. V. certifies back friendly products for the office, home office, industry and trade work environments to ensure ergonomic workplace design. "In addition, health workshops and seminars provide background knowledge on back friendly working," explains Kuhnt. Creating incentives for more physical activity at work also helps employees in their everyday working life.
Further links
Tips, information, Support:
∗ Back friendly products
∗ Experts in ergonomics and back health
A rule of thumb for everyday life
"We are designed by evolution to take 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 for an office worker is one kilometre.
"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. The key is variety as it improves the fitness of the whole organism and not that of individual structures." A general rule is spending "no more than half an hour sitting down" says Dr. Breithecker. He recommends sitting for a maximum of 50 percent of all work time, standing for 30 percent and moving for 20 percent. Being agile and practicing an active lifestyle promotes the health of your back. This means that professional drivers and desk workers can lead just as back healthy a life as tradesmen or care workers and the next day they can go back to work without pain.
Further links
Tips, information, support:
∗ Back tips
∗ Media tips
∗ Retailer search
"Our spine is dependent on us challenging it."
Dr. Dieter Breithecker
Sports and exercise scientist, expert in relationship/behavioral prevention, health maintenance, ergonomics and space
Keeping the working day active
The office should offer many "secret temptations to move", recommends Dr. Breithecker:Breithecker:
Shoulder exercise
Grasp the wrist of the other hand with one hand and pull the arm over the head to the opposite side. Hold the tension for approx. 10 seconds and repeat the exercise with the other arm.
Stretch the arm muscles
Stretch your right arm forward and fold your hand downwards. Then grasp the fingers and palm of your right hand with your left hand and pull them towards your body.
Stretch your upper arms
Stretch one arm vertically upwards and bend your elbow as far as possible behind your head. Then pull the elbow towards the opposite shoulder with the other hand.
Head swing
Stretch your cervical spine and turn your head to the right side. Now slowly swing your chin in a semicircle over your chest to the left side. Repeat the movement approx. 10 times both ways.
Family
It's a D minus for "Physical activity"! This is the grade awarded by the international movement certification for German children and young people and it is not without health consequences. It is extremely important to motivate the little ones to be more active and to do so in a playful and everyday way.
"Mom, Dad, my back hurts!" When this phrase is uttered at home parents usually, instinctively promote rest. In some instances, this may make sense but mostly the exact opposite would do our children good, that is them becoming active through play and sport. If children are sufficiently active this strengthens them holistically, their muscles, bones and their immune system. Exercise also promotes the formation of nerve cells in the brain, having a positive effect on mental performance. By contrast, "immobile" children are more likely to suffer from obesity and poor posture. Even the youngest children can suffer back problems. After headaches and stomach aches, children complain most frequently about back pain. In addition to sufficient exercise, other factors can counteract this including, a back friendly everyday life for children. Parents who pay attention to ergonomic baby mattresses, shoes and school bags from an early age help to support children's physiological requirements and thus lay an important foundation for a healthy back.
A child's world is changing
Do activities play an important role in everyday life? Is it true that children are getting lazier and lazier? They are born with a natural urge to move, aren't they? Setting the baby bouncer in motion and crawling around the world is a matter of course for the little ones. The foundation for a life with movement is already laid by kindergarten age.
Active gaming instead of online gaming
It is a fact that our world is becoming increasingly digital and children are following suit. The advantages of global networking and rapid knowledge transfer have a downside. The use of digital media increases from an early age and that brings risks with it. "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 screens, the less time they have for development-promoting physical activity," warns sports scientist Dr. Dieter Breithecker. The necessary daily amount of activity is not met. The World Health Organization sets clear guidelines in this regard: A child should get at least one hour of exercise a day whether it's sport, running around or playing. However, only around 20 percent of children worldwide realise this target.
"Movement is the motor for children's development and the indispensable prerequisite for their physical and mental health."
Dr. Dieter Breithecker
Sports and exercise scientist, expert in relationship/behavioral prevention, health maintenance, ergonomics and space
Encouragement begins with leading by example
When it comes to behaviour patterns ‘the apple doesn't fall far from the tree’. Children adopt many things from their family environment and therein lies an important opportunity. Parents can set the example for their children, showing what it means to lead a healthy, active life. It starts with the little things: taking the stairs instead of the elevator, walking as much as possible or simply being out and about together. These are all important building blocks for an active life that every child should internalize. Giving them a sporting hobby at an early age is also beneficial. The following applies: Try and see if it’s fun! There are usually trial sessions in every club. More important than sport, says Dr. Breithecker: "are basic motor activities such as jumping, climbing, balancing, running and romping in general." The sports scientist combines this fact with an appeal to parents:
"It's important that we give the children the freedom to do this." Incidentally, this is not only relevant for physical development but also for mental and social-emotional skills, which are built up through a variety of play and movement activities.
It's good for children's backs!
∗ Offer and promote sporting activities (e.g. in a club)
∗ Create space for romping and exploring
∗ Cover distances on foot or by bike wherever possible
∗ Avoid frequent and prolonged sitting, ensure more frequent changes of position
∗ Reflect on and limit media consumption, spend as much time outdoors as possible
∗ Pay attention to the use of back friendly products
Actively shaping living spaces and everyday school life
True to the motto ‘every movement counts’, parents should make sure that their children sit as little as possible. Sitting is seen as a "brake on development" and is a problem that becomes significantly worse when children start school. "Excessive strain, such as sitting for hours on end, should be avoided as a matter of urgency.
When children sit, they should do so on seating that offers multi-dimensional mobility as a function. 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. Children need exercise and it is important that we support their natural urge to do so whenever possible. "Movement is the motor for children's development and the indispensable prerequisite for their physical and mental health" summarizes 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.
Further links for a back-friendly life
Tips, information, checklists and product lists for:
∗ Children car seats
∗ Baby bouncer
∗ Baby carriers
∗ Buggy and baby carriage
∗ Baby and children's mattresses
∗ Satchels and school backpacks
∗ Chairs and tables
Get out of the relaxed posture
Dr. med. Petra Büchin
Chief Physician of the Center for Spinal Surgery and Back Therapy at the Karl-Olga Hospital in Stuttgart
Dr. Büchin, how does a slipped disc occur?
Büchin: In the case of a slipped disc, tissue leaks out of a disc in the spine. If it presses on the nerve fibres of the spinal canal, it is painful for those affected. Those affected can often remember an acute pain-inducing movement and then consider it to be the cause of the incident. However, the actual cause is poorly developed upper body and back muscles, which in turn leads to unphysiological incorrect loading of the intervertebral discs. The only way to correct this kind of maldevelopment in the medium to long term is through regular exercise.
Anyone who has suffered a slipped disc is afraid of a recurrence. How do you protect yourself?
Büchin: The motto here is quite clear: Movement, movement, movement! Regular, preferably daily back exercises such as strengthening, stretching and coordination exercises or fascia treatment with fascia rolls must be part of everyday life, just like brushing your teeth - this also applies to people who have not yet suffered a slipped disc. Only if we regularly strain our intervertebral disc segments are they effectively supplied with nutrients.
Stable core muscles in turn keep the spine upright. The small muscles between the vertebral segments are particularly responsible for this. They also ensure coordination and need appropriate training to strengthen them. It is also important to avoid a muscular imbalance. Ultimately, those affected must realize that only they themselves can reduce the risk of a relapse.
How exactly does exercise improve back health?
Büchin: Back exercises are the basis for strengthening the back and core muscles, which contribute significantly to our back health. Regular exercise also keeps the fascia loose and flexible, through which our muscles, bones, tendons, fatty tissue, skin and organs are connected. This prevents massive fatty degeneration of the back muscles, which we often see in MRIs performed on patients with a lack of exercise.
Patients with weak muscles are more likely to develop signs of wear and tear on the spine, as this puts more strain on the bone and ligament structures and the intervertebral discs of the spine than people who regularly perform strenuous activities in their leisure time, everyday life and at work. Stretching exercises should not be forgotten either. Ultimately, anything that keeps us moving is good for our back health.
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