How To Deal With Back Pain

28. Oktober 2025

3 Min. Lesezeit

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The answer to this question is both simple and complex. Back pain often occurs because the load and the back’s capabilities are not aligned. How to get rid of the pain?

Wichtigste Erkenntnisse

The answer to this question is both simple and complex.
A bit of anatomy
Initial symptoms

Für wen das ist

Für alle, die Knochen und Muskeln über Rückenschmerzen, pain erkunden.

Warum es wichtig ist

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Artikelautor

Dr. Helga

Allgemeinmedizinerin

A bit of anatomy

The spine is the skeleton of the spinal cord. Nerve fibers leave the bone marrow. If they are compressed, pain arises. In this case, hernia, muscle spasm, destruction of cartilage, edema due to inflammation or injury can compress the nerve endings.

The intervertebral discs are constantly under tremendous stress. When we stand, each disc is under a pressure of 100 pounds or more, and in a sitting position, this figure can be even greater. Under pressure, the intervertebral disc gradually becomes flattered and begins to bulge out of the skeleton — this is called disc protrusion. The lining of the disc may burst, and then a herniated disc forms. Both pathologies cause compression of the nerve endings, which results in pain.

Initial symptoms

Even before serious disorders like protrusion and hernia, the spine signals problems. You should take note if you feel any of the following more than once per month:

"Backache" in the back and neck; sometimes it spreads to the arm and leg
Unexplained (not associated with a long position in an uncomfortable position) tingling, numbness in the hands and feet
Burning sensation in the back
Regular headaches, dizziness at normal pressure
Reduced flex
A constant feeling of "flowing" of the shoulders and arms, the need to stretch even if you are not sitting

What to do

The best thing you can do is move your body. This is the only recommendation. Doctors recommend not spending more than 15 minutes in the same position. If you can't get up / sit down and do a few exercises, at least rotate your shoulders, tilt your head back and forth, and left to right.

Best exercises for your back

Cat & dog Get on all fours and bend your back up as far as it will go, then bend down just as intensely. Repeat 10–15 times, lingering at the point of maximum deflection for 5–10 seconds.

Deflections with a roller Take a swimming stick, or simply roll a towel into a roller. Lie on the roller, placing it in the middle of your ribs (for women, this is the line of the bra closure). Lie there for 2–3 minutes. Then, place the roller under your waist (along the navel line). Lie down for another 2–3 minutes. Then move the roller under your neck and rest in this position again for 2–3 minutes. The order doesn’t matter. Stop the exercise if you feel uncomfortable.

Cobra Lie on your stomach, place your hands under your shoulders and straighten as much as possible, but so that the pubic bone remains pressed to the floor. Stretch your neck, lowering your chin slightly towards your chest. Stay in an extended position for as long as you can, without causing any discomfort. Repeat 5–10 times as best you can.

Bending Stand up straight or lean against a wall. Lean forward slowly, ideally placing your palms on the floor or under your feet. Stand this way for about a minute, straighten up gently and slowly. Repeat 5 times.

Folding Sitting on the floor with your legs extended, grasp the tips of your toes with your hands and stretch forward at a 45-degree angle. Repeat 5 times.

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