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World of back health
Leisure time
Convenience in everyday life is our biggest enemy. All the better if you have found a suitable recreational sport to compensate. There are a few things to bear in mind to ensure that your back really benefits.
Free time is exercise time
"My morning starts with ten pull-ups on the horizontal bar in my garden," says Ulrich Kuhnt, sports teacher and head of the Hannover Back School. He knows exactly how to keep fit in his free time. What pull-ups are for one person, jogging in the woods, cycling to work or a yoga class after work is for another. All these leisure activities are good for your health - and, if done correctly, also for your back. "Just half an hour a day of aerobic exercise, i.e. endurance sport, makes a big difference," explains Kuhnt. Precisely because most people spend the majority of their day sitting down, they should organise their balance as actively as possible. Otherwise, the consequences of sitting for too long become noticeable: The muscles break down, lose stability - and back pain develops. Stress can also contribute to this, as many people don't realise how tense their posture is due to the hectic pace of everyday life. Only when they calm down do they feel the painful consequences of too much tension.
Leisure sports -
but the right way!
This makes it all the more important to do something good for your back in the long term with a suitable leisure activity - and have fun at the same time ...
Read more...
"Because I only continue to do what I enjoy," says the sports teacher. That's why it's worth listening to your body: Am I more the "get out into nature" type and go inline skating or jogging? Am I the "gym" type or do I favour fitness classes? Or do I use sports equipment within my own four walls? No matter what sport it is, the main thing is: You go about it the right way. After all, recreational sports with the wrong equipment can quickly backfire: If your toe pinches while jogging, you don't have the right footwear - and are basically doing more wrong than right. The cushioning system plays a particularly important role in the shoe. As a core element of every back-friendly shoe, it compensates for impact and pressure forces when walking. When cycling, you should also make sure that the saddle fits the cyclist and is easy on the back to avoid pain. The Streetstepper is a completely new alternative for people who can no longer cycle due to health problems: The outdoor fitness equipment combines cycling with running, is very easy on the joints and back - and is really fun.
Back-friendly equipment?
Check!
"Before you train with sports equipment, for example, you need to make individual adjustments to prevent incorrect posture ...
Read more...
- otherwise the desire for recreational sport quickly fades," says Kuhnt. You don't have to go to a professional gym or physiotherapist for effective back training: Numerous pieces of sports equipment are suitable for use at home - and offer the ideal solution for back training in all situations. For example, if you "swing" on a mini trampoline during your evening marathon, you activate every single cell in your body. This is good for the heart and circulation, promotes the respiratory system and improves coordination. The gentle vibrations train the back muscles, protect the joints and ensure a high fun factor. Even people with restricted mobility can use the mini trampoline.
Further links:
→ Training equipment
→ Mini trampolines
→ Floor and matting
→ Online training programmes
Not into sports?
No problem!
It is also a fact that it does not always have to be the extensive cardio programme. Everyday movements do much more than you think ...
Read more...
First and foremost is the classic: Climbing stairs instead of using the lift. "It's important to exercise regularly and consistently, i.e. to lead an active lifestyle," says Kuhnt. In his "Back book for lazy people", the sports teacher explains the everyday situations in which everyone can do something good for their back - whether it's waiting at traffic lights or brushing their teeth. Whether for recreational sports or in everyday life: It's easy to keep fit with the right movements.
"My morning starts with ten pull-ups on the horizontal bar in my garden."
Ulrich Kuhnt - sports pedagogue and head of the Hannover Back School
Is your back crying
out for love?
Here are some simple tips - to read, listen to and try out straight away!
We have lovingly compiled our media tips for you. Free brochures that you can easily download to your computer, tablet or smartphone. There are also inspiring book and audio book tips - you are sure to find something suitable for you. Give your back a little treat and have a browse!
→ Mediatipps (only in German)
TIPS FOR MORE MOVEMENT IN EVERYDAY LIFE
Integrating more exercise into everyday life is the key to a healthier lifestyle. These health tips will help you stay active:
1. Use everyday activities
- On foot or by bike: Make short journeys on foot or by bike instead of taking the car.
- Standing instead of sitting: Take the opportunity to stand or walk around while working or talking on the phone.
2. Plan regular exercise
- Micro-workouts: Use short time slots for exercises such as squats, press-ups or stretching exercises. Set movement dates: Plan fixed times for walks, workouts or sport.
3. Actively organise your leisure time
- Hobbies with exercise: Try activities such as dancing, hiking, swimming or yoga.
- Make active use of family time: Go on bike rides, hikes or outdoor games together.
- Meet friends for sport: Sports activities such as tennis, football or climbing can also be organised as a social event.
4. Create new habits
- Count steps: Wear a fitness tracker or use an app to measure your daily activity.
- Set realistic goals: Start with small goals, e.g. 5,000 steps a day, and gradually increase them.
- Rewards: Motivate yourself with small rewards when you achieve your exercise goals.
5. Conscious stretching and relaxation
- Stretching routine: Start or end the day with a short stretching session.
- Yoga or Pilates: Promote flexibility, strength and balance with these exercises.
6. Integrate fun
- Active games: Play exercise games such as table tennis or badminton.
- Fitness challenges: Compete with friends or colleagues in exercise challenges.
7. Create small incentives
- Set reminders: Let your mobile phone remind you to get up and move around.
- Pets: A dog provides exercise through regular walks, but playing with cats or other animals can also contribute to more activity in everyday life.
Combine different strategies to make the movement varied and exciting. Small but regular changes can bring great health benefits in the long term!
Just half an hour a day of aerobic exercise, i.e. endurance sport, makes a big difference."
Ulrich Kuhnt - sports pedagogue and head of the Hannover Back School
KNOWLEDGE
That's what happens when we sit for too long:
- After one minute: The activity of the lower limbs stops. Almost no more calories are burnt.
- After 20 minutes: Our intervertebral discs lose an enormous amount of fluid and therefore volume. This impairs their buffer function, which can lead to poor posture and irreparable damage in the long term.
- After 60 minutes: The blood vessels and lymph vessels in the hip only have around 50 per cent of their volume, as they are squeezed while sitting. This can cause congestion or swelling in the lower body.
- For longer periods of inactivity: The heart and brain are no longer supplied with sufficient oxygen: The metabolism slows down, brain function decreases, thinking becomes difficult and we become tired.
Swing for more stability
Simply swing a swing stick while watching the news: Two weights are attached to the ends of the highly elasticated sports equipment so that leg, back, shoulder and arm muscles can be trained particularly effectively.
Read more...
Three times a week for 10 to 15 minutes is enough to improve coordination, strengthen the core muscles and stabilise the spine. But as with all sports equipment, the same applies here: Keep your eyes open when buying products! "First and foremost, of course, you should look out for the seal of approval from the Healthy Back Campaign. This ensures that the criteria for ergonomics and back health are met," explains Kuhnt. "Good operating instructions are also very important, as is expert sales advice in advance."
Further links:
→ Vibration bar
"Back problems can also affect amateur and competitive athletes, especially in sports that involve a lot of twisting - e.g. golf, tennis or table tennis. That's why we always do 360-degree core training, i.e. trunk training in different positions. I recommend training your back a lot lying down or standing up. We do enough sitting in everyday life. This can be with your own body weight, with a mini-band or even stretching and mobilisation."
Lukas Lai - Physiotherapist B.Sc., sports physiotherapist for the German Olympic Sports Confederation, athletics trainer for the German Basketball Federation and the German Basketball League
Interview über Beschwerden beim Sport sowie Tipps
Herr Lai, was sind die häufigsten Beschwerden der Sportler?
Lai: Die häufigsten Beschwerden kann man eigentlich in drei Gruppen unterteilen: Muskuläre Beschwerden, chronische Überlastungen, wozu auch meistens Rückenbeschwerden oder Arthrose im Knie zählen, und dann die akuten Verletzungen. Im Basketball sind es meistens Füße und Knie.
Welche Sportarten sind besonders von Rückenbeschwerden betroffen?
Lai: Meiner Erfahrung nach sind es Sportarten, wo viel Drehung dabei ist. Zum Beispiel beim Golf oder Tennis, da haben wir einige Spieler mit Rückenbeschwerden – oder auch beim Tischtennis.
Welche Rolle spielt der Rücken in Bezug auf den gesamten Körper?
Lai: Der Rücken ist als Zentrum des gesamten Körpers zu sehen. Er wird auch oft als "core'' bezeichnet. Um dieses Zentrum müssen sich die Extremitäten bewegen können. Wenn dieses dann nicht stabil ist, gibt es einen Leistungsverlust und die Verletzungswahrscheinlichkeit steigt. Folglich hat der Rücken einen ziemlich hohen Stellenwert!
Mit welchen Übungen/Bewegungen machen Sie Profisportler rücken-fit?
Lai: Wir versuchen immer 360 Grad zu trainieren – wir nennen es auch 360-Grad-Core-Training. Das ist ein Rückentraining oder ein Rumpftraining in verschiedenen Positionen. Also nicht nur auf dem Boden, sondern auch im Stehen, im Einbeinstand oder im Seitstütz – also 360 Grad in verschiedenen Positionen.
Welche Übungen können Sie uns für den Alltag empfehlen?
Lai: Wenn wir in unserem Alltag sowieso schon so viel sitzen, dann sollten die Übungen für zwischendurch nicht auch noch im Sitzen gemacht werden. Da kann man Rumpf und Rücken sehr gut im Stehen trainieren oder auch im Liegen – Hauptsache man kommt mal weg vom Sitzen.
Wie achten Sie persönlich auf deine Rückengesundheit im Alltag?
Lai: In meinen eigenen Workouts versuche ich immer, die Rumpfübung ins Warm-up zu packen oder abends nach Feierabend nochmal ein paar Übungen zu machen. Das kann mit dem eigenen Körpergewicht sein, mit einem kleinen Miniband oder auch ein paar Dehnungen und Mobilisationen.
Gibt es Bereiche, wo Sie selbst besonders Wert auf rückenfreundliche Gestaltung legen?
Lai: Nein, eigentlich nicht. Ich persönlich fange da bei mir selbst an und bereite meinen Rücken sehr gut auf die Umgebungen vor – und nicht umgekehrt. Einen regelmäßig und gut trainierten, stabilen Rücken muss man nicht in Watte packen.
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