The spine is a marvel

The cross with the cross

Back pain is a real problem, because almost everyone experiences it at some point . Yet most of these issues are easily preventable. Which are the critical points of the spine – and how can you protect them?

With its 24 free vertebrae and 23 intervertebral discs, plus the sacrum and coccyx, our spine performs remarkable feats. It bears the body's weight, protects the internal organs, and yet remains extremely flexible and mobile. However, this central support structure is also prone to problems. According to surveys, more than half of all adults experience back problems at some point during the year. While most complaints disappear quickly, back pain becomes a chronic condition for almost one in six Germans.

After the common cold, back problems are the most frequent reason for visiting the doctor. They are also one of the most common causes of hospitalization. But it's not just patients who suffer; health and pension insurance companies are increasingly concerned: one in five early retirements and between 20 and 30 percent of sick leave certificates are due to back problems .

Weak back muscles as a trigger

Contrary to popular belief, the intervertebral discs are rarely the cause. In more than 90 percent of cases, back pain is caused by the back muscles . Too little exercise and sport, combined with excess weight and too much stress, practically guarantee poor posture and muscle tension . Depending on the cause, back pain can then manifest in completely different areas.

Knowing the pain points allows you to prevent problems and, if pain does occur, to counteract them effectively and thus find relief. With a few tips and exercises, the typical symptoms can quickly subside.

The neck:
Pain around the cervical spine is often caused by stress. Stress puts the neck muscles around the seventh cervical vertebra into constant tension. The SOS tip: a massage. Here's how: Relax and tilt your head forward, place both hands on the back of your neck, and gently massage the base of your neck with your thumbs in a circular motion.

The shoulder:
Back problems can also originate in the shoulder: for example, if this ball-and-socket joint is overloaded during tennis or through hours of computer work. The prevention tip: relax your shoulders regularly! First, simply let them drop. Then sit back. This stretches the upper back and is good for the shoulder.

The thoracic spine:
It's the part of our spine that rarely causes problems. But beware: those who sit constantly risk excessive curvature – a rounded back is a real possibility. The best remedy: movement, even at work. Phone calls are much easier to make standing up than sitting down. It's also helpful to take the stairs instead of the elevator and walk up two flights of stairs to a colleague's office instead of sending an email.

The lumbar spine:
It's the weak point in the lower back. Almost two-thirds of all disc problems occur in the lower back. Very often, constant incorrect posture is the cause of the pain. Tip: Avoid lifting or twisting too quickly or jerkily, and always lift loads using your legs as well.

Maintain the muscles

Muscle mass decreases over the course of a lifetime. By the age of 70, an unfit or inactive person can lose up to 40 percent of the muscle mass and strength they had as a youth. At the same time, body fat percentage increases. This muscular deficit is often the trigger for degenerative diseases of the musculoskeletal system.

Scientists agree that muscle loss and age-related weakness are not inevitable fate, but often a consequence of insufficient exercise and physical activity. Balanced muscle training is therefore so important – especially as individuals age. Targeted muscle building can improve well-being and vitality.

Muscle training stimulates the production of the growth hormone somatropin. Released twice daily, one to two hours after the onset of deep sleep and shortly before waking, it is produced by the pituitary gland in the brain. This hormone stimulates tissue growth, increases muscle tone, and improves the strength and flexibility of muscle tissue. It also promotes bone and cartilage growth. Therefore, it's never too late to start building muscle.

In short:

• How can you recognize early signs that back problems are imminent?
  A glance in the mirror often reveals the problem. If a rounded back is evident and the shoulders slump forward, the muscles are clearly not strong enough to hold the upper body upright. Conversely, a swayback , where the pelvis tilts forward, indicates weak abdominal and gluteal muscles. These muscle weaknesses are a frequent cause of back pain.
• For back problems, attending a back school is often recommended. Is that a good idea?
  There's no single, universally applicable answer to that. Traditional back care courses often focused on very few, and primarily one-sided, movement patterns. For example, bending your knees to pick something up from the floor. However , proper bending is a complex movement that also engages the core muscles. Modern back care schools have learned from this and expanded their programs accordingly. They also emphasize improved body awareness and stress management.
• Can you strengthen your back through proper nutrition?
  Indirectly, yes. A diet rich in fruits and vegetables helps maintain a healthy figure or even lose weight. This reduces stress on the joints. Vitamin D , which strengthens bones, and the mineral magnesium also play an important role in nutrition. Magnesium relaxes muscles – including those in the back.

Reference: juststock, kzenon