The back is a real problem area for many people. Along with headaches, back pain is one of the most common pain symptoms, and it also has a high rate of chronicity. This means that acute back pain often develops into a chronic condition.

According to a survey by the Robert Koch Institute, over 60% of respondents suffer from back pain, especially in the lower back. 15.55% of respondents even suffer from chronic back pain, with women appearing to be more frequently affected than men.

In this article, we will look at some of the factors in everyday life that can lead to back pain. At the end of this article, we will provide you with a small booklet with various exercises that you can optimally perform on your crystal mat and with which you can strengthen your back health.

Everyday influences on back health

The everyday influences on our back health are diverse and often underestimated. To break the cycle of pain and discomfort, it's important to recognize these factors and actively address them. We've compiled some of the most common causes of back problems that lurk in everyday life and explain how you can strengthen your back.

1. Sitting posture and ergonomic working conditions

In our modern world, we spend a lot of time sitting—whether at a desk, in the car, or on the couch. Poor posture and non-ergonomically designed workstations can lead to incorrect strain on the spine, which manifests itself in back pain. By ensuring our workstations are correctly aligned, we can prevent many problems. Ergonomic chairs, height-adjustable desks, and the correct positioning of the monitor play a crucial role in this.

Even small changes can have a big impact here. For example, start by checking your sitting position. Ideally, your feet should be flat on the floor and your knees should be at an angle of approximately 90°.

If you work in an office, the position of your monitor and mouse is also important. Your monitor should be at eye level to avoid strain on your neck and eyes. Your keyboard and mouse should be positioned close enough so that you don't have to overextend your arms and can keep them parallel to the floor.

2. Lack of exercise

Our bodies are designed for movement, but modern lifestyles often promote the opposite. Regular physical activity not only keeps our cardiovascular system healthy but is also essential for strong back muscles. Through targeted exercises, we can strengthen our core muscles, which creates a stable foundation for our spine and can prevent back pain.

So, do plenty of exercises at home, such as those we'll provide in our booklet below, or strengthen your back muscles with various exercises that incorporate weights. All major gyms have numerous machines specifically designed to strengthen specific areas of your back.

3. Incorrect lifting and carrying

Many back problems arise from incorrect lifting and carrying of heavy loads.It's important to bend your legs while lifting and keep the load close to your body to protect your back. Training sessions focused on proper lifting and carrying technique can help prevent injuries and strengthen your back muscles.

4. Stress and psychological strain

Stress and psychological strain can also manifest itself physically—especially in the back. Tension and pain are often the result. Stress reduction techniques, such as yoga, meditation, or mindfulness-based stress reduction, can help reduce psychological strain and thus promote your back health.

5. Sleeping habits

Our sleeping habits can also have a major impact on our back health. An old or unsuitable mattress, an awkward sleeping position, or the lack of a supportive headrest can all lead to back pain. Investing in a good mattress and optimizing your sleeping environment can do wonders for your back health.

The need to strengthen the back

All of these factors demonstrate how closely our everyday lives are linked to the health of our backs. The good news is that we can contribute significantly to strengthening our backs through conscious choices and behavioral changes. A combination of ergonomic adjustments, regular exercise, conscious lifting and carrying, stress management, and optimal sleeping conditions can help significantly reduce the risk of back pain.

If you then regularly perform the following exercises from our booklet and ideally own a VITORI® product, you will not only be able to get your back pain under control, you will also be spared from it in the future.

Your back will thank you!

⬇️ Click here for the exercise book ⬇️