Long live the intervertebral discs!

Disc problems can occur in any part of the spine and are not always caused by heavy physical work. One-sided strain - for example, predominantly sedentary work with too little movement - can also cause twinges and sprains. It's not for nothing that back experts have been preaching for years that sitting is at least as harmful to our backs as smoking is to our lungs.

The cross with the cross

But what exactly pinches from sitting around? Martin Vierl, head physician at the Sonnhalde Rehabilitation Clinic in Donaueschingen, a specialist in orthopedics and trauma surgery, and an advisor to Aktion Gesunder Rücken e.V., a campaign for a healthy back, knows all about it: "The intervertebral disc is a cartilaginous connection between two vertebrae that buffers shocks and pressure on our spine like a shock absorber. Its core is a gelatinous mass enclosed by a fibrous ring of strong connective tissue. This gelatinous mass absorbs water, which our body weight squeezes out throughout the day - sort of like a sponge. Unfortunately, as we age, our sponges can't bind the water quite as well, their elasticity decreases and with it the buffer function." And then the complaints start.

A rolling stone gathers no moss

This wisdom is especially true for our intervertebral discs, because they love to keep moving! Whether the load is heavy or one-sided - a balancing movement works wonders. In addition, stretching exercises help to get the muscles and fascia back into shape. Regular training of the back muscles relieves the intervertebral discs. By the way: To strengthen the back muscles, the abdominal muscles must also be involved! A true elixir of life for our intervertebral discs is water - so always drink enough every day.

In addition, a conscious diet also ensures the well-being of our shock absorbers. Vitamins, minerals and trace elements ensure an optimal supply of the body!

Simple tips that are good for the intervertebral discs:

• Make sure you are active every day: cycle or walk short distances. Take the stairs instead of the elevator. Get up from your desk every now and then and walk a few steps.
• Maintain posture: consciously pay attention to your posture - avoid forced postures and bent-over activities, stand as upright as possible, challenge your back muscles and keep changing your posture. The following also applies to PC activities: The next position is the best position. So keep moving and change your position often, even when sitting.
• The right equipment makes the difference: if possible, use equipment that promotes back health. In every area of life, there is furniture and solutions that can make your personal environment more ergonomic and make your day easier.
• Everything completely relaxed: There are numerous relaxation techniques - find the right one for you to release unconscious tension. How about autogenic training, ASMR or conscious breathing techniques?
• Friendly togetherness: Maintaining contacts and friendships also nurtures our well-being. Shared activities and beautiful moments are therefore also healing.
• Take it sporty: Do sports, ideally also in the fresh air. Exercise, but without overloading yourself. But regular walks, preferably in nature, or bike rides also have a relaxing effect and promote back health.

Source: Aktion Gesunder Rücken (AGR) e.V.