World of back health

On the road

Staying in the same position for hours on end. Back-friendly is different. Whether in the car, on the bike or on foot: The Healthy Back Campaign gives tips on how to get from A to B in a relaxed manner.

Health in the fast lane: how modern car seats protect our backs

From autonomous driving functions to advanced safety technologies and sophisticated infotainment systems - the technical innovations of modern cars that are regularly presented at the International Motor Show (IAA) inspire many car fans. Unfortunately, one crucial comfort factor is often overlooked: the car seat. "An ergonomic seat is the backbone of every comfortable and healthy journey," says Kerstin Meier-Detjen, a member of the board of directors of Aktion Gesunder Rücken (AGR) e. V. Germans spend an average of 9.2 hours a working day sitting down - a large proportion of this in the car. 68% of German commuters use their cars to get to work and spend up to 79 hours a year stuck in traffic jams. "Switching to public transport or cycling brings exercise into everyday life and is good for your back. However, if long car journeys cannot be avoided, an ergonomic car seat can prevent back pain," emphasises Meier-Detjen. For almost 30 years, the AGR medical expert committee has been awarding the AGR seal of approval to particularly back-friendly car seats following comprehensive testing.

Ergonomics on wheels:
how to find car seats with
the AGR seal of approval

"In recent decades, the leading car manufacturers have made a lot of progress in terms of ergonomics ...

A question of
attitude: sit correctly,
ride relaxed

For a car seat to receive the "Tested and recommended" seal of approval, it must fulfil many criteria ...

Read more...

The minimum requirements include an extendable seat surface, adjustable height and inclination and a four-way lordosis support. Dynamic seat systems with inflatable cushions provide lateral support when cornering, while comfort headrests relieve pressure on the cervical spine during breaks. Additional comfort is provided by electric backrest adjustment, an integrated massage function and seat heating. Breathable materials ensure an optimum seating climate.

"Even the most back-friendly seat can only provide optimum support if it is correctly adjusted," emphasises Meier-Detjen. "Many people don't make sufficient use of the available adjustment options when driving. Even a small adjustment can have a big impact."

But even with all the setting options, the AGR expert advises: "Take regular breaks during long journeys and use them for short movement exercises. Your back will thank you for it!"

Booklet driving:
Tips, recommendations and exercises for ergonomic and back-friendly driving
→ Download
→ Browse online

KNOWLEDGE

How to adjust the seat correctly:

When sitting with your lower back or buttocks close to the backrest, there should be approximately 2–3 fingers' width of space between the back of your knees and the front edge of the seat. Adjust the length of the seat accordingly.
You can achieve the correct sitting position when you can press the pedals all the way down but your knees are still slightly bent. You can further optimise the position for yourself by adjusting the seat height and angle. Sit as high as possible, as long as there is still a hand's width of space to the roof lining!
It is particularly important that your back is well supported in the lumbar spine and shoulder blade areas. Your arms should be slightly bent when you hold the steering wheel. However, make sure that your shoulders remain in contact with the backrest when you steer!
Always adjust the lumbar support from bottom to top so that the lumbar spine is well supported!
Adjust the headrest so that the back of your head is protected when seated, but your neck is not supported! The following applies to height adjustment: top edge of headrest = top edge of head.

BACK EXERCISES

Let your muscles dance in traffic jams and prevent tension and pain

One option is to consciously tense the muscles, hold the tension briefly and then release it again.
Lolling back in your seat, pushing your arms up and against the roof of the car and loosening everything up again helps immensely.
Another exercise: in an upright position, press your hands together - holding on to the steering wheel - and hold the tension briefly.
You can do something similar with your feet by pressing them flat on the floor, tensing your gluteal and abdominal muscles and then relaxing them again after a few seconds.
For the neck, it is advisable to hold the neck support with both hands and pull the head towards it. Hold this tension for a few seconds and then relax and stretch again.
An exercise that can also be done while driving: Pull your shoulders up and loosen them again or gently circle your shoulders.

"Sitting in a car is always a compromise between ergonomics and safety."

Kerstin Meier-Detjen - Board of Directors of Aktion Gesunder Rücken e. V.

Into spring with vigour - cycling as the ideal form of exercise

According to a survey by the Federal Ministry of Transport and Digital Infrastructure (BMVI), 46 per cent of Germans are planning to cycle more this spring. No wonder, because cycling combines fun, exercise and environmental friendliness. It offers a gentle, steady activity that is fun and easy to integrate into everyday life - whether for the commute to work, shopping or as a family outing.

Health benefits of cycling

rueckenwelt-unterwegs-radfahren-gesundheitliche-vorteile

The World Health Organisation (WHO) recommends 150 minutes of activity per week, which can be quickly achieved by regular cycling. Cycling helps to reduce stress, strengthens the immune system and boosts the metabolism. Sports scientist and head of the Hannover Back School Ulrich Kuhnt emphasises the mental and health benefits, especially when cycling in the great outdoors. However, he advises not always to use e-bikes in order to maximise the positive effects.

Back-friendly and
easy on the joints

Cycling is also suitable for people with back problems, as it is easy on the joints and promotes the nutrition of joint cartilage. Unlike jogging, it is a gentle exercise that can even be helpful for those with pre-existing conditions. However, it is crucial that the bike is optimised for the body in order to avoid poor posture and discomfort. An unsuitable sitting posture can lead to knee, back, shoulder and neck problems.

Das ergonomische Fahrrad – individuell angepasst

The correct bike set-up is essential ...

The shoe,
your back friend

Walking for long periods in the wrong shoes can damage your back ...

Read more...

"Shoes without a footbed, with a high heel or made of material that is too firm can interfere with natural movement," explains Martin Vierl, medical expert at AGR. A person walks around the world about three to four times in a lifetime. Short walks are also healthy, as they strengthen the deep muscles and stabilise the musculoskeletal system, explains Vierl. But many neglect them: 80% of Germans wear unsuitable shoes, according to the Foot Report. This not only damages your feet, but also your back. For example, high heels promote back pain, tight shoes impair blood circulation and rigid footwear weakens the foot muscles.

Walking is healthy - with the right shoes

Walking barefoot strengthens the foot muscles, but is rarely practical in everyday life. Walking and running shoes with special cushioning offer an alternative. They reduce the strain that can be placed on the joints, back and head when walking. Active footwear ‘trains’ even while the wearer is standing, because their construction and the materials used create a certain instability, thus stimulating compensatory movements in the feet, lower legs and back. This activates the important deep muscles. This has a positive effect on the entire body. Special relief shoes are ideal for people with foot problems. They facilitate rolling and protect the joints, which is particularly beneficial for osteoarthritis.

Further links:
→ Walking and running shoes with special cushioning
→ Active footwear→ Active footwear
→ Children's shoes

KNOWLEDGE

Shoe tips for kids

Children are not small adults. This also applies to her feet: Although they look the same anatomically, the child's bones are still much more flexible and the nerves are not fully developed. This means that Kids don't notice a shoe that is too small or too tight. A third of children wear poorly fitting shoes. The result: Foot weaknesses and incipient foot damage, which can then lead to postural and back problems. Good children's shoes support the natural development of the feet with a flexible sole. Kids should be able to feel the ground because this stimulates the receptors in their feet. If the shoes are also lightweight and well-cushioned as well as having a heel cap and removable insole, the most important requirements for healthy feet are met.

TIPS

Set up your bike correctly

Cycling is healthy, but make sure you have the right settings beforehand - according to your height and the type of bike. To ensure that you are sitting ergonomically in the saddle, you should individually check and adjust the seat height, saddle position, handlebar height, handlebar tilt, saddle tilt and seat length.

Adjusting the car seat correctly

A well-adjusted car seat can reduce the strain on the back. Certified seats offer additional adjustment options that can make all the difference.

→ All tips and tricks for optimal settings

"The shoe must fit in width and length
to prevent discomfort."

Detlef Detjen – Managing Director of Aktion Gesunder Rücken e. V.