World of back health

At work

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.

Live agile, work healthy

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.

Activity in everyday office life

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Sufficient breaks, relaxation exercises and changing posture wherever possible are important for many working people ...

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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.

Moving activities can also put strain on the back

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But it's not just "sitting jobs" that put stress on the back, even if that's the first thing many people think of ...

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"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

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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:

  • Incorrect strain, for example due to prolonged, immobile sitting or one-sided/heavy physical work
  • Muscle tension (also as a result of incorrect loading)
  • Lack of exercise and/or weak core muscles
  • Mental stress

"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.

Avoid monotonous movement sequences

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"Physical work in itself is not a problem for the back if it involves alternating loads ...

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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.

Rule of thumb for everyday life

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"We are designed by evolution to master many steps," explains Dr Breithecker ...

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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

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Weiterführende Links:
Exoskeletons

KNOWLEDGE

Exoskeletons as support in high-performance professions

  • Easy donning and carrying is crucial for integrating exoskeletons effortlessly into everyday working life. If they can be flexibly adjusted and offer a high degree of freedom of movement, this increases comfort throughout the day. In this way, ergonomic working promotes employee satisfaction and increases productivity.
  • Monotonous movement sequences can be performed more efficiently and ergonomically with exoskeletons.
  • Integrating exoskeletons into your daily work routine will protect your back and reduce sick days. Downtimes are also minimised.
  • During intensive physical work, exoskeletons protect your back and relieve the strain on your back muscles. This prevents muscle fatigue during long periods of exercise.

"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

Back exercises for in between

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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 ...

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... slowly downwards towards the spine (approx. 10 times).

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