7 Tips to Prevent Back Pain

7 Tips to Prevent Back Pain
7 Tips to Prevent Back Pain

Back pain has become a mass problem. One in three Germans states that they regularly suffer from them. What was once attributed to aging can now also be observed in younger and younger people. No wonder when you look at our modern lifestyle. We spend most of the day sitting over our desk or PC and in the breaks we stare at our mobile phone. Technology is fine and good, but sometimes it seems as if we are moving back in evolution when it comes to posture.

The reasons for back pain are many-sided, with about 90% of all back pains having a functional origin, i. e. due to tension or an untrained back musculature.

Only 10% is actually the result of slipped discs or fractures. In athletes, back pain often arises as a result of too heavy lifting or poor posture when exercising.

Today we show you 7 tips, with which back pain is best relieved and partly prevented:

Ice against back pain

For acute back pain, ice cream is the best remedy within the first 24 to 48 hours. Take care not to place the ice pack directly on the skin and allow the skin a break after 20 minutes. Generally speaking, cold is more effective in the case of inflammation-related pain, i. e. especially pain that occurs in the morning after getting up, and warmth helps in the case of tension pain.

Movement helps against back pain

A common cause of back pain is not enough exercise, so it would be counterproductive to plant yourself on the couch all day long. Even if it hurts, move as much as you can by taking the stairs instead of the elevator, going for a walk with Bello or even running around the pool in the gym. As soon as the pain gets better, you can do simple endurance training such as swimming and cycling. Don’t worry, nobody’s forcing you into a marathon here.

A healthy weight

Too much body fat means that your spine is exposed to increased stress all day long unless you are lying down. Many overweight people who have been taking all sorts of remedies to treat back pain for years come to the conclusion that weight loss is the best medicine for treating back pain. And how do most of them lose weight? With sport – which strengthens the back and reduces stress. So you’re killing several birds with one stone.

Keyword: Endorphins

Endorphins are happiness hormones released during physical activity. What many people do not know is that they are almost as strong as painkillers manufactured in the laboratory.

Movement helps against back pain
Movement helps against back pain

When your body releases endorphins, they block the transmission of pain signals to the brain. Furthermore, endorphins are known to relieve stress and depression, both of which are associated with chronic back pain.

The following activities release a particularly large number of hormone messengers:

  • massage therapy
  • meditation
  • endurance sports

Fascia massage

If you suffer from shortened or strained hip flexors, this often manifests itself in the form of back pain, as they pull the spine into an unnatural position. To stretch your hip flexors, use a fascia roller, often known as a black roll.

This is how it works: Lie down on the abdomen in the forearm support position and place the roll under the right hip flexor while bending your left leg sideways on the floor. Now move slowly back and forth and make sure that the tips of your right leg remain stretched over the ground. The left leg serves only to keep your balance. Massage your hip flexors for several minutes per side, followed by passive stretching exercises.

In case of acute pain, you can also use the Fascia Roll to massage the affected area directly.

Shoulder mobility against back pain

It may sound strange, but by improving the mobility of your shoulder joint, you can mainly prevent lower back pain. When you lift your hands over your head to push or pull something – a weight, your child or something similar – upwards or downwards, you need a large range of movement.

Someone with poor shoulder mobility will subconsciously make a hollow back to compensate for reduced mobility. This leads to compression of the spine and – you guessed it – back pain.

Shoulder mobility against back pain
Shoulder mobility against back pain

One way to improve mobility is to use rotations or the so-called cow-facial position. To do so, sit cross-legged on the floor and pull one leg backwards so that you almost sit on your foot with your butt. Stretch your right arm sideways, thumb down and then place the arm on your back with the back of your hand. Now stretch out the left hand from the bottom up to the right. You have to turn your left upper arm quite a long way. If you don’t manage to reach for the hand, use a small towel.


This beginner-friendly yoga sequence does not contain large bends, but gentle stretches and twists that loosen up tensions.

Standing forward bend

This exercise stretches the posterior thigh and lower back muscles.

Stand with your feet shoulder wide apart, breathe in and stretch your arms over your head. Now bend forward at the hip, extend your upper body and try to put the palms of your hands on the floor or fold your arms and let yourself dangle. Hold the position for two minutes and repeat the exercise three to five times a day.

Down looking dog

With the keyword Yoga you probably think of this pose first, which is great for the back and leg muscles.

Go to your hands and knees and make sure your hands are placed directly under your shoulders. Now put up the tips of your toes, push the pelvis backwards towards the heels and stretch your bottom into the air. Make sure you keep your legs spread slightly and try to stretch them as far as possible until your heels touch the ground (exercise makes perfect!). Hold the position for up to 20 seconds and repeat the exercise three to five times.

position of the child

Sit on your heels and place your head in front of you on the ground while you put your hands in front of or next to your body. Focus on your breathing for two minutes. Go one step further by pulling the navel towards the spine.

When should I see a doctor in case of back pain?

If your pains rob you of your sleep, do not let up after a few days and even lying down do not improve. For numbness in one or both legs or problems with walking. In case of loss through bladder or bowel control. Now!

These indicate a nerve problem or underlying disease that needs to be treated.

What’s your situation? Do you have back pain, too? What are your tips against pinching in the back?


Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.