back pain are widespread and can significantly affect the quality of life. Here are 9 proven methods to relieve and prevent symptoms:

1. Regular exercise : Activity strengthens the back muscles and promotes flexibility. Recommended sports are swimming, cycling and targeted back exercises.

2. Ergonomic workplace design : Make sure you sit in a position that is gentle on your back. The screen should be at eye level, your feet should be flat on the floor, and your back should be well supported.

3. Nutrition: Being overweight puts additional strain on the spine. A balanced diet and regular exercise help to maintain a healthy weight. Magnesium can back pain especially when caused by muscle tension or cramps. Magnesium plays an important role in muscle function and helps to relax muscles, which can relieve pain and tension.

4. Stress management : Psychological stress can lead to muscle tension. Techniques such as meditation, yoga or breathing exercises can help reduce stress levels. Read more about this in our article on stress .

5. Using posture correctors : Special back supports or corrective holders can help bring the spine into a healthy position and thus reduce and prevent pain.

Image: Correction holder or back strap

6. Proper lifting of objects : When lifting heavy loads, proper technique is crucial to avoid back injuries.

Instructions for correct lifting :

• Preparation : Stand in front of the object with your feet shoulder-width apart.
• Squat : Bend your knees, not your back, and keep your back straight.
• Grasping : Hold the object with both hands so that it is close to your body.
• Lifting : Push yourself up with your legs while keeping your back straight. Avoid twisting movements while lifting.
• Putting down : Put the object down in a controlled manner by bending your knees and keeping your back straight.

7. Targeted back exercises : Strengthen your back muscles with special exercises either in the gym with equipment or at home without equipment to stabilize the spine and prevent pain.

8. Heat and cold therapy : In the case of acute back pain, a hot water bottle or a warm bath can help to relieve tension. Cold applications can have a pain-relieving effect in the case of inflammation.

9. Regular breaks: If you are sitting down, you should take a short break every 30 minutes, stand up and stretch. However, there are devices that can be helpful for a sedentary lifestyle, for example a leg trainer constantly moves the legs and not only helps prevent back pain, it also brings more movement into everyday life.

Image: Passive leg trainer