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Back tips for everyday life

Back school tips help to protect your back in the event of complaints and to prevent tension in weak muscles. But remember: strengthening your body through lots of exercise and training is better than sparing it too much.

A strong back is the best way to prevent pain!
  • If your back is out of shape, try to maintain an upright posture when performing potentially stressful movements such as sweeping or vacuuming.
  • Move with your back straight
  • with bent knee and hip joints,

Tips for bending, lifting and carrying

Lifting and carrying puts additional strain on the core muscles. If the back and abdominal muscles are weak, unusually heavy lifting, for example, can overstrain the holding apparatus.

When bending or rotating, the spine leaves its neutral basic position with a natural double S curvature. The greater the deviation from an upright posture, the more the muscles are required to keep the body in balance.

This is how you make it easier for yourself

Tighten your back and abdominal muscles to stabilize your spine before lifting a load.
  • You can use the strength of your leg muscles to relieve the strain on your back when you bend over: kneel or crouch down when you pick something up from the floor, for example.
  • If you need to lift something heavy, get close to the load. Get on your knees and bend your straight back forward until you can hold the object close to your upper body. Tighten your back and abdominal muscles to stabilize your spine before lifting the load.
  • Keep breathing steadily while lifting and carrying.
  • Carry the load close to your body, keep your back straight, and avoid twisting your torso while carrying it.