Back pain is one of the most common complaints in everyday life. Almost everyone has problems with their back at least once in their life. The lower back is particularly often affected, but the neck and shoulder area can also hurt.
The good news: In most cases, back pain is harmless and can be significantly relieved with simple measures.
Why does back pain occur?
The most common causes of back pain are:
- prolonged sitting
- lack of exercise
- poor posture
- Stress
- one-sided strain
- weak back muscles
Especially when working from home or doing mostly sedentary work, the spine is put under heavy strain. Muscles tense up, intervertebral discs are loaded unevenly, and pain develops.
Lower back – why is it particularly affected?
The lower back carries a large part of our body weight. When sitting, even more pressure acts on the intervertebral discs than when standing. If regular movement is lacking, the muscles lose stability.
Typical symptoms:
- pulling pain in the lower back
- stiffness after getting up
- pain when bending over
- tension
Back pain – what to do in everyday life?
1. Movement instead of rest
In the past, bed rest was often recommended for back pain. Today we know: movement is better. Light activity promotes circulation and releases tension.
Suitable options are:
- walks
- gentle stretching exercises
- Swimming
- Cycling
- yoga
2. Simple exercises for back pain
Just a few minutes a day can help:
Cat-cow movement:
On all fours, alternately round and extend your back.
Pelvic tilts while lying down:
Lie on your back, place your feet on the floor, and gently press your pelvis upward.
Shoulder circles for neck tension
These back pain exercises strengthen muscles and mobility.
3. Heat as a home remedy
Heat relaxes muscles and promotes circulation. Proven options include:
- hot water bottle
- grain pillow (e.g. a cherry stone pillow)
- warm shower or a bath
- heat patches (available at the pharmacy)
Many people search for back pain home remedies – heat is one of the most effective and simplest measures.
4. Improve ergonomics in everyday life
An ergonomic workplace reduces complaints in the long term.
Important points:
- screen at eye level
- ergonomic office chair or an exercise ball
- orthopedic seat cushion – wedge cushion ensures healthy posture
- an adjustable desk brings relief for many people, allowing you to either stand or sit
- feet flat on the floor
- regular breaks
- stand up every 30–60 minutes
The bed should also have a good mattress that does not allow the back to sag.
Small changes can have a big impact.
Stress and back pain
Psychological stress can increase muscle tension. Many people unconsciously raise their shoulders or tense their back.
Relaxation methods such as breathing exercises or short breaks help reduce muscle tension.
When should you see a doctor?
In most cases, back pain is harmless. Medical clarification is advisable in cases of:
- numbness
- signs of paralysis
- severe, persistent pain
- pain after an accident
- fever or weight loss
FAQ about back pain
How long does back pain usually last?
Acute complaints usually improve within a few days to weeks.
Does exercise help with back pain?
Yes – targeted training strengthens the muscles and helps prevent problems.
Is back pain dangerous?
In most cases, it is not. It arises from muscle tension or improper strain.
My experiences with back pain
Unfortunately, I know a lot about back pain. It started early for me, as I was diagnosed with scoliosis as a teenager and always had to do exercises and stay active. That worked quite well until I began renovating a house in my early 30s. That was when I had really severe back pain in the lumbar region for the first time. My family doctor at the time only prescribed painkillers, which I then took for weeks, did light exercises, and nothing really improved; instead, my stomach slowly but surely started causing problems. I was also referred to an orthopedist, who couldn’t really help me. With the help of a chiropractor and osteopathy, I managed to get by, but before long I had this really severe back pain again, which sometimes radiated all the way down to my left toe. Again, the family doctor only gave me painkillers, but I also received the physical treatments approved by the health insurance company at the rehabilitation center in Gänserndorf: 10 minutes of massage, 10 minutes of ultrasound treatment, and 20 minutes of some cream that burned like fire and made my entire back bright red.
Then I’d had enough and switched to my new family doctor, Dr. Philipp Balga in Strasshof and he was finally able to help me because he was very familiar with back pain. First, my pain was relieved immediately by means of an infiltration. He ordered an X-ray and an MRI. Then I received copies of exercises and a prescription for physiotherapy. The findings were quite okay, except that one intervertebral disc was pressing on a nerve and would probably keep causing problems. For physiotherapy, I chose Gabriela Seidl in Deutsch Wagram which turned out to be a real stroke of luck. She is trained in physiotherapy and osteopathy, incredibly likeable, and with a few targeted manual techniques I was almost pain-free! I was so thrilled. After just a few sessions, my pain was gone. She also recommended regular therapeutic massage. Through a recommendation, I then found my next stroke of luck: therapeutic masseuse Ulla Podlas in Gänserndorf. I go to her regularly, and she untangles my tension so wonderfully before it develops into pain. Since then, I have my troublesome back pain under control: I do sports (walking, sessions at Gymnastics, dumbbell training), make sure to move a lot in everyday life too (stairs instead of elevator!), always have heat patches for my back at home, and if unfortunately the time comes again, I am in the best hands with my “trio” of Dr. Balga, Gabriela Seidl, and Ulla Podlas.
Conclusion: Staying active is the key
Back pain is part of everyday life for many people, but it doesn’t have to stay that way permanently. With regular movement, simple exercises, heat, and an ergonomic environment, complaints can be significantly reduced.
Anyone who strengthens their back and pays attention to warning signs is investing in quality of life in the long term – because a healthy back means more mobility, less pain, and more energy in everyday life.
Photo by Sabine
Read also: Sports activities in Gänserndorf
