The cross with the cross
Little exercise, sitting a lot or an incorrect posture – factors like these cause our back to struggle and it often makes itself heard with back and lower back pain. These can vary in intensity. A sharp and stabbing pain, for example, is a sign of lumbago. If the pain radiates, on the other hand, it could be a sign of a slipped disc. Back problems can also be associated with congenital, hereditary or degenerative diseases, such as a curvature of the spine or a narrowing of the spinal canal. Inflammation of the spine also plays a role and can lead to conditions such as ankylosing spondylitis, a stiffening of the spine. Back pain can also occur in expectant mothers in the advanced stages of pregnancy.
Localize back pain
Given the variety of back problems, it is therefore important to localize the pain precisely as a first step:
- Lumbar spine: The area most frequently affected by low back pain is the lumbar spine. This is the lower back. Doctors refer to this as lumbar back pain. This part of the body is exposed to very high levels of strain, which can lead to muscle tension, tissue or fascia disorders and even herniated discs. In the adjacent pelvis, overloading often triggers inflammation and pain in the sacroiliac joint.
- Spine: Muscle tension and irritation, skeletal deformities or other changes in the rib-vertebral joints are the most common causes of pain in the mid-back area.
- Thoracic spine & cervical spine: If the neck region hurts, this is often a sign of incorrect posture. Muscle tension and stiffness are the result. In rare cases, inflammatory loosening associated with a slipped disc can also be the cause of this type of pain. It can lead to dizziness and radiate to the head, shoulder or arm.
Causes of back pain
- Non-specific back pain: This is not due to a specific cause and cannot be linked to any particular damage to the spine or a specific illness. Instead, tense, shortened or overstretched muscles trigger the pain. The most common causes are overloading during heavy physical work, one-sided movements, lack of exercise, poor posture or obesity. Psychosocial aspects such as excessive demands, depressive moods or problems in the private or professional environment can also be risk factors.
- Specific back pain: This type is caused by back disorders and diseases. The most common include slipped discs, osteoarthritis, bone atrophy, bone softening, Scheuermann’s disease, scoliosis, narrowing of the spinal canal, ankylosing spondylitis, inflammation of intervertebral discs, vertebrae or nerve roots following viral or bacterial infections, metabolic bone diseases and tumors.
It is also possible that pain radiates into the back that originates in a completely different part of the body, such as the kidneys, abdomen, heart, pancreas or gall bladder.
Treatment & Therapy
In most cases, back pain is caused by wear and tear, as well as non-specific pain, the cause of which cannot be immediately identified by X-ray diagnostics or magnetic resonance imaging, but which requires a detailed clinical or physical examination.
Exercise therapy is often the best remedy, because very often the complaints are due to a lack of exercise and incorrect strain. Avoiding stress and distancing yourself from your everyday environment and its movements can also do you good.
The team of doctors at the NUHR Medical Center works in a multimodal and multiprofessional way and specializes in pain of all kinds, including back pain. We not only treat the symptoms, but also get to the bottom of the cause. Medication is only used where it is appropriate and necessary. However, our focus is clearly on special forms of therapy that are individually tailored to each person. We call this the NUHR Med Concept. It is based on the three pillars of individuality, intensity and regularity of therapies. This can be, for example, Dorn and Breuss spinal therapy or Tilscher back training.
We are also specialists in the field of arsonvalization, which involves working with electrical currents. Kinesio taping can also stimulate the skin receptors and stabilize muscle tension. We offer individual programs for expectant mothers.
Many people in Austria regularly suffer from muscle tension, neck and shoulder pain and back pain. There are various types of back pain, which can be caused by different factors. This pain can range from a stabbing lumbago to discomfort that radiates into the legs and may indicate an impending slipped disc. Back problems can be caused by congenital, hereditary or degenerative conditions such as curvature of the spine or narrowing of the spinal canal. Inflammation also plays a significant role and can lead to serious conditions such as ankylosing spondylitis, which can cause the spine to stiffen. Back pain can also occur during advanced pregnancies. Back pain is one of the most common health problems worldwide and leads to a significant proportion of absences from work.
The economic and personal impact of back pain is considerable: employers and society as a whole are faced with high costs resulting from sick days and medical care. For those affected, back pain often means not only acute or chronic pain, but also restrictions in mobility and quality of life. At the NUHR Medical Center, we offer various treatment options for back pain.
FAQ – All information for you
Back pain can be multifaceted and can be differentiated depending on the cause and body area. A distinction is made between specific and non-specific back pain. Specific pain has a clear cause such as a fracture or a herniated disc, while non-specific back pain is often due to functional problems such as muscle stiffness. The latter make up the majority of back pain cases and can improve within a few weeks to months with therapies such as heat treatments and exercise therapy.
Almost everyone will be affected by back pain at least once in their life, whether it is due to lack of exercise, excessive sitting or an unfavorable posture. This discomfort can vary from mild to severe and stabbing. A sudden, sharp pain is often referred to as lumbago and indicates acute problems, while radiating pain may indicate a herniated disc. Back problems can also be caused by congenital, hereditary or degenerative conditions such as curvature of the spine or spinal stenosis. Even pregnant women often experience back pain, especially in the advanced stages of pregnancy.
The duration of the back pain also plays a role in the classification: acute back pain lasts up to four weeks and is often caused by inflammatory processes. Subacute pain lasts for four to six weeks and can benefit from exercise therapy and heat treatments. Chronic back pain that lasts longer than six weeks often requires long-term treatment to relieve the nervous system and improve the quality of life of those affected.
More than 90% of all back pain is caused by muscle tension or functional problems. This means that the muscles in the back can become cramped or tense, often due to lack of exercise, excessive physical strain, incorrect movements or unfavorable postures.
The structures of the spine also change with increasing age. The intervertebral discs between the vertebrae, which normally act as shock absorbers, lose elasticity and can become thinner. As a result, they are less able to fulfill their function, which in turn leads to increased stress on the vertebral bodies and joints. Such changes can eventually lead to joint wear and tear (osteoarthritis) and back pain.
There are also more specific causes of back pain, such as fractures of the vertebral bodies caused by accidents or osteoporosis, a disease in which bone density decreases and the bones become more fragile. Herniated discs occur when the gelatinous core of the disc pushes through the outer fibrous ring and can irritate the nerve roots. Structural changes such as spondylolisthesis, in which one vertebra slides over the one below it, or spinal canal stenosis, in which the spinal canal is narrowed and can pinch the nerves, are also possible causes.
Certain diseases can also cause back pain. Rheumatoid arthritis and ankylosing spondylitis are inflammatory diseases that can lead to pain and stiffness in the joints of the spine. Osteoporosis increases the risk of vertebral fractures, which can cause sudden and intense pain.
Mental stress such as stress, anxiety and depression can also contribute to back pain. They can cause the muscles in the back to tense up or exacerbate existing pain by leading to strained back muscles and awkward postures.
Chronic back pain can lead to the development of a so-called pain memory. This means that the central nervous system becomes sensitized and sends out pain signals even with minor stimuli. As a result, the pain can persist even if the original injury or cause has already been resolved.
A variety of therapies can be used to treat back pain, which can vary depending on the cause and the individual needs of the patient. Common approaches include physiotherapy and exercise therapy, which aim to strengthen the back muscles, improve mobility and correct poor posture. Medication such as painkillers and muscle relaxants are used to relieve acute symptoms, while manual therapies such as chiropractic and osteopathy can help to release blockages and promote mobility.
Injection therapies such as epidural steroid injections reduce inflammation and relieve pain, particularly in the case of herniated discs or spinal canal stenosis. Surgical interventions are considered in severe cases when conservative measures are not sufficient. Traditional methods such as acupuncture and acupressure can also help to relieve pain.
Psychological support plays an important role, as psychological strains such as stress and anxiety can increase muscle tension. In addition, specialized programs such as back schools and pregnancy programs can have a preventative effect and promote correct movement patterns.
The NUHR Medical Center focuses on a holistic approach that includes individual forms of therapy such as Dorn and Breuss spinal therapy and innovative methods such as arsonvalization. Our aim is not only to treat symptoms, but also to tackle the underlying causes of back pain and improve our patients’ quality of life in the long term.
The step position is a simple exercise that helps to relax the muscles and improve circulation in the lower back. To do this, lie on your back on the floor and place both legs on a stable cube or chair so that your knees and hips are bent at about 90 degrees. Spend about ten minutes in this position while you consciously relax. This position relieves pressure on the spine and promotes the natural alignment of the lumbar spine.
The following exercises can also help with back pain:
Four-footed stance movement
In the quadruped position, place your hands under your shoulders and your knees under your hips. This position supports a neutral alignment of the spine. Begin by gently arching your back, starting at the lumbar spine and moving up to the thoracic and cervical spine (cat hump). This movement stretches and mobilizes the entire spine. Then continue to gently lower the lumbar spine and thoracic spine and tilt the head in the opposite direction. Repeat this movement several times to increase flexibility and release muscle tension.
Pool tilt
The pelvic tilt aims to improve the mobility of the lumbar spine and relieve tension. Start by lying on your back with your legs slightly bent. Then gently press the lumbar spine into the support to tilt the pelvis backwards. In the opposite movement, allow the lumbar spine to roll forward to create space under the lumbar spine. This simple movement can be repeated several times to promote flexibility of the spine and reduce muscle tension.
Stretching the gluteal muscles
The gluteal muscles are often tight and can increase pain in the lower back. To stretch these muscles, cross your left leg over your right knee so that your left outer ankle rests on your right knee. Then grasp the right thigh with both hands and gently pull the leg towards the chest until you feel a comfortable stretch in the left gluteal muscles. Hold this position for a few breaths and repeat on the other side to stretch both sides evenly.
Full body tension in supine position
This exercise promotes the stability of the spine and strengthens the entire core muscles. To do this, lie on your back on the floor with your legs about hip-width apart. Now tense all your leg muscles by pulling your toes towards your nose and pressing your heels into the floor. At the same time, pull your belly button towards your spine and tilt your lumbar spine slightly backwards to create good contact with the support. In addition, press your arms lightly into the support while your head remains in a neutral position. Hold this tension for a few breaths and then slowly release it. Repeat this exercise several times to strengthen your core muscles and improve the stability of your back.
These exercises can help to relieve acute back pain and promote mobility and stability of the spine. However, they should always be performed within your personal capabilities.
There are a number of effective measures you can take at home to effectively relieve back pain and prevent it in the long term. Heat therapy is a proven method for relieving acute back pain. Heat increases blood circulation in the affected muscle areas, which helps to relax the muscles and relieve tension. Use a hot water bottle, a cherry stone cushion or heated terry towels, which you can place on the painful area for around 15 to 20 minutes.
A combination of targeted exercise and relaxation techniques is also extremely effective. Regular exercise helps to keep the muscles and joints mobilized and support the flexibility of the spine. Relaxation techniques such as yoga, progressive muscle relaxation, autogenic training or simple breathing exercises are recommended. These techniques not only help to relieve physical tension, but also reduce psychological stress, which often leads to increased muscle tension and back pain.
Mental stress can be one of the main causes of back pain. Through techniques such as meditation, mindfulness exercises or simply by consciously coping with stress in everyday life, you can improve your mental state and indirectly relieve back pain.
Back pain can often be caused by a lack of exercise or incorrect strain. Pay attention to your posture in everyday life and avoid one-sided strain. Integrate regular exercise sessions such as walks or specific back exercises into your daily routine to strengthen your back muscles and promote the stability of your spine.
In many cases, back pain is caused by age-related signs of wear and tear or unspecific causes that cannot always be detected by imaging procedures such as X-rays or MRIs. A clinical and physical examination can identify the exact cause of your back pain and initiate suitable treatment measures.
The NUHR Medical Center offers specialized and individually tailored treatment for back pain. The NUHR Med Concept offers forms of therapy such as Dorn and Breuss spinal therapy, Tilscher back training and innovative approaches such as arsonvalization and kinesio taping. These therapies aim not only to treat the symptoms, but also to tackle the underlying causes in order to improve back health in the long term and increase the patient’s quality of life. Through our holistic care and the integration of state-of-the-art therapy methods, we strive to provide our patients with lasting relief from back pain.
For back pain, moderate movements that strengthen the back muscles are particularly recommended.
Movement in everyday life
To benefit from regular exercise in the long term, it is important to keep at it. This can be a challenge, especially if you have a busy work or private life. A good approach is to consistently integrate exercise into your everyday life.
Many people find it easier to stay active on a regular basis if they sign up for classes with fixed dates or arrange to meet up with friends to work out. Some people prepare their sports bag before work, for example, or set themselves rewards as motivation. Regular check-ups at a physiotherapy or medical practice are also useful, where the training program can be adjusted accordingly.
Regular exercise breaks are particularly important for office workers who have to sit a lot: standing up, stretching, doing short exercises and going for a walk during lunch breaks are valuable ways to do something good for your back. Some people use fitness wristbands or set reminders on their cell phone or computer to keep track of their exercise.
Other ways to integrate more exercise into your everyday life include using the stairs instead of the escalator or elevator, getting off the train one stop before your destination and walking the rest, and walking or cycling as many distances as possible. You can get up and move around when using the phone.
Cycling is a gentle form of exercise that strengthens the back muscles without putting too much strain on the spine. A suitable sitting position and a slow increase in intensity are important to prevent back pain. Swimming is also a good option, as it is easy on the joints and exercises the whole body; crawling and backstroke in particular strengthen the back muscles and promote mobility of the spine. However, a simple walk can also be effective in activating the back muscles and relieving tension. It is important to walk at a comfortable pace and to incorporate the natural movement of the arms to support the spine.
Movement therapy
Too little exercise can weaken the back muscles and increase the pain, which can also lead to other health problems. This is why people with back pain are now often advised to exercise more and lead an active lifestyle. This recommendation makes sense for several reasons: regular physical activity has been proven to relieve pain and helps people to carry out everyday activities as normally as possible without being too restricted by pain. People who withdraw or abstain from enjoyable activities often find their pain more distressing.
Exercise and sport are among the few therapies that have been proven to alleviate back pain. This is why almost all medical associations worldwide recommend regular exercise training for back pain.
Although exercise therapy cannot always completely cure back pain, it can often significantly alleviate it and improve general fitness and mobility at the same time. Studies also show that regular exercise can almost halve the frequency of pain attacks in cases of recurring back pain. Exercise therapy therefore plays a major role in the treatment of chronic pain, rehabilitation after injuries or operations, cardiovascular disease and obesity. It helps to alleviate pain and increase physical fitness. However, certain types of sport must be avoided in some clinical pictures in order to avoid causing additional damage.
Pain treatment for NUHR
At the NUHR Medical Center’s pain clinic, we show our patients the best exercises for back pain, which they can not only do during their stay with us, but should also continue at home. Exercise therapy is often the best remedy, as many complaints are due to a lack of exercise and incorrect strain. In addition, avoiding stress and adjusting daily exercise patterns can have a positive impact on health.
An important part of exercise therapy is stretching and mobilization exercises, which help to stretch shortened muscles and maintain the mobility of the spine. Regular stretching of the leg and back muscles can help prevent back pain and improve flexibility. Yoga and Pilates are particularly suitable as they gently strengthen the back muscles, improve flexibility and at the same time promote relaxation techniques.
In general, it is advisable to choose forms of exercise that are enjoyable and at the same time strengthen the back muscles. You should always pay attention to your own body’s signals and not overdo it, as this could make the pain worse. Regular exercise can not only alleviate acute symptoms, but also promote and stabilize back health in the long term.
Tension in the lower back can often be effectively relieved through targeted measures. One option is self-massage, where you can massage the affected muscles using gentle pressure and circular movements. Alternatively, you can use a fascia roller or tennis ball to roll over the painful areas and loosen up the tension. Applying heat before the massage, for example with a hot water bottle, can also help to promote blood circulation and relax the muscles.
Movement also plays a role. Dynamic stretching and targeted stretching exercises for the lower back can improve flexibility and reduce tension. Yoga and Pilates offer exercises that not only strengthen the muscles but also contribute to stretching and can therefore prevent back tension. Relaxation techniques such as progressive muscle relaxation and breathing exercises can also help to relieve the back and reduce stress, which often contributes to tension.
