Admittedly, there are also some questionable awareness days. But most of them draw attention to the current situation surrounding important social or medical issues. One from the field of “health” is becoming more important year after year: Back Health Day.

Launched by the “Forum Schmerz” within the “Deutsches Grünes Kreuz”, it is intended to encourage active prevention of back problems every year on 15 March. The fact that it attracts growing interest every year is due to the unfortunate reality that back complaints have become a widespread health issue.

This year, too, one thing remains clear: back problems continue to rank among the most common medical issues in Germany. According to a recent survey by “Aktion Gesunder Rücken” (AGR) e. V., 70 percent of Germans suffer from back pain at least once a month. Of the total 1000 respondents, around two thirds said that their pain made them feel restricted in their quality of life.

Muscle tension as the most common cause

According to “Aktion Gesunder Rücken e. V.”, 90 percent of cases can be traced back to a straightforward cause, usually muscular tension due to poor posture, one-sided strain or lack of movement. This puts uneven strain on the muscles, causing some to shorten or stiffen. A classic example of an enforced poor posture maintained for hours is working at a computer, while sitting or at a desk. As the computer is playing an increasingly central role as a key work tool in more and more professions, more and more people are spending large parts of the day seated. In stressful situations, many people also tense up and are even less likely to think about making sure they get enough counter-movement in between. Another key factor can be incorrectly adjusted or outdated office chairs and desks that cannot be adapted to the individual needs of each person.

The result: tension and pain. Unlike disorders of nerve function or diseases of the skeleton, back pain caused by too little movement can also be managed through movement. Detlef Detjen from “Aktion Gesunder Rücken e. V.” explains that moving muscles and joints is comparable to a small massage. A protective posture, on the other hand, makes the pain worse.

Back health as the sum of several components

Since its introduction, the “Day of Back Health” has had a special theme each year. These slogans already show just how varied the causes of back problems can be: “Do it for yourself – 15 minutes of back exercises every day” (2014) made it clear that regular, targeted training can make a big difference. “It’s in your hands – back pain offers opportunities” (2015) pointed out that mental resilience can support back health and that a positive mindset helps you cope with back pain and adapt your life to be more back-friendly. “Ergodynamics – get your everyday life moving” presented approaches to back health at work, at school or in nursery. “Keep your balance – strengthen your back”, on the other hand, once again highlighted the importance of mental and physical balance for back health.

This year’s Day of Back Health theme once again refers to the positive side effects that regular exercise, especially outdoors, can have: “Back fitness in the fresh air”. According to “Aktion gesunder Rücken e. V.”, going for a walk, a bike ride, Nordic walking, inline skating, canoeing or even a round of golf stimulates the metabolism, lowers blood pressure, creates the conditions for good sleep and boosts the production of feel-good hormones. Not to mention, of course, the positive effect on the back muscles. The rule of thumb is: it’s not the intensity of the exercise that matters, but how regularly you do it. In short, it confirms an old insight: anyone who gets active in nature and enjoys outdoor exercise revitalises body and mind – and gets an extra good-mood boost from daylight.

Twice as good: exercise in the fresh air

The focus is on the fact that regular movement can relieve existing back problems or even eliminate them, or create the conditions so that they do not arise in the first place. Outdoor activities also come with a comprehensive free bonus package for body and mind. A few examples: The production of the sleep hormone melatonin is regulated so that body and mind can recover at night. Cell, sugar and solid metabolism lower blood pressure and calm the pulse. Light and fresh air literally put you in a good mood: plenty of happiness hormones are released.

“Just a few minutes of physical activity in nature lift our mood and improve our self-esteem,” says Detlef Detjen from “Aktion Gesunder Rücken e. V.”. He has examples of back-friendly outdoor activities ready for which you need nothing at all except a pair of sports or trekking shoes: hiking, walking, running, mountain hiking, swimming, gymnastics, yoga or meditation. If you prefer being active with equipment, he recommends cycling, Nordic walking, inline skating, volleyball, basketball, badminton, beach ball, climbing, slacklining, skiing, sailing, surfing, canoeing, football, tennis, golf or triathlon.

Of course, activities that are difficult to do on a daily basis are also beneficial – especially when carried out as a supplement to a regular exercise programme: fitness boot camps can expand the catalogue of familiar exercises for everyday sport. Functional outdoor training can sharpen awareness of what is possible with your own body weight and “equipment” such as tree trunks, park benches or railings – and playgrounds, activity parks or climbing parks are simply great places to have sporty fun.

Secure funding for an ergonomic office chair

Back pain has now become a widespread condition. This is also having an impact on working life. To do something good for your back, get relief with the right ergonomic office chair.

Under certain conditions, the cost of an office chair may be subsidised. Below, we have put together the key points for applying for funding.