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Tips For Sore Muscles: This Helps Against Pain After Exercise

If the training was too intense, aching muscles will develop. With relaxation, warmth and the consumption of protein-containing products, you will quickly get rid of the annoying pain.

Sore muscles: This helps with pain after exercise

Sore muscles are tiny tears in the muscle fibers that cause swelling, which in turn causes pain. The best thing is to prevent sore muscles and not suffer from them in the first place. Easier said than done, though, so we have great tips for you on how to relieve your sore muscles.

What happens to the body when muscles are sore?

A sore muscle is a micro-injury to the muscle. It generally occurs when an unfamiliar or new movement has been performed, or when the muscle has been overused. This is the case, for example, with very intensive training*. Tissue fluid penetrates the muscle fibers through the smallest injuries and they swell. However, according to the Bayreuth sports scientist Wolfgang Buskies, you don’t feel the pain immediately when the micro-cracks appear. Because the muscle fibers themselves have no pain receptors. For this reason, it takes a while before the pain receptors, which are located outside the muscle fibers, report the injury to the brain and we notice the painful muscle soreness.

Correct prevention helps against sore muscles

Before it comes to an unpleasant soreness, you can do a lot to prevent it from occurring in the first place. In general, it is advisable to only do sports when you are rested. The sports medicine doctor Dr. Axel Klein has more tips ready:

Make sure you have enough fluids in your body. That means drink, drink, drink! Water that contains plenty of sodium or apple or currant spritzer is best.
In addition, you should warm up properly before exercising. That means doing light movements for at least five to ten minutes. For example, brisk walking or jumping. Even after the sports unit*
Don’t give it your all right away, but ensure a moderate increase in the level. This gives the muscles a chance to gradually approach the effort.
A warm shower is recommended after exercise, as it relaxes the body.
You should not stretch too much before or after exercising.

I have sore muscles – what will bring me relief?

If your muscles are sore, you should first lean back and rest your damaged muscles. If possible, move the muscles in a relaxed manner, never straining. You can easily train the muscles that are not injured. In addition, you should adhere to the following:

The sore muscles should be stretched lightly, but not too much.
Warm up the muscles. This leads to increased blood flow to the muscles, which has a pain-relieving effect. In addition to a heating pad, we also recommend a visit to the sauna or a bath with mountain pine additives*.
You should also make sure you have enough protein
Get at least eight hours of sleep a night. This promotes the self-regeneration of the body.

Should I take medication?

Taking medication for sore muscles is not normally necessary. In any case, there are no medications for sore muscles themselves. If so, painkillers are often used, but they can have the opposite effect: painkillers can suppress the inflammation, which slows down the healing of the microcracks.

So it’s better to let your sore muscles heal naturally than to resort to painkillers. You can use heat to relieve the pain.

Should I see a doctor for sore muscles?

If the muscle soreness does not subside after several days, you should consult a doctor. If you still have trouble moving, be careful. Because in an emergency, rhabdomyolysis can be present.

In the case of three young women from Scotland, the severe muscle pain was definitely a case for the doctor: because their urine also turned brown. The family doctor, in whose practice all three were, immediately sent them to the hospital. The diagnosis: imminent kidney failure due to excessive strain on the muscles. Due to the causal overload, the mantle of the muscle cells was injured, causing them to push outwards. This released the muscle pigment myoglobin, which almost flooded the kidneys. For this reason, the urine of the women also turned brown. If the women had not been treated quickly, their kidneys would have failed and they would have died. The case shows how dangerous it is to exaggerate too much in sports.

Conclusion: Prevention, warmth and relaxation help with sore muscles

If you haven’t managed to prevent aching muscles, you can still do a lot to alleviate the annoying suffering. Heat has proven to be very helpful, for example in the form of a visit to the sauna or a warm bath with mountain pine additives*. You can also promote the self-healing of the muscle fibers by consuming protein products. Last but not least, you should also get enough sleep so that the body, and thus the muscles, can regenerate.

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Sport Despite Rheumatism and Arthrosis: These Types of Sport Help Against The Pain

Older people in particular are affected: rheumatism, arthrosis and arthritis lead to painful joints and restrict movement. Some sports can even contribute to healing.

What is what: The difference between rheumatism, arthrosis and arthritis

Rheumatoid arthritis is commonly referred to as “rheumatism”. Rather, rheumatism is the generic term for over 100 different diseases that are characterized by chronic pain in the musculoskeletal system. They mainly affect the bones, joints and spine as well as the associated muscles, tendons and ligaments.

According to the Rheumaakademie, rheumatoid arthritis is one of the most common inflammatory rheumatic diseases. The disease is caused by a malfunction in the immune system. This leads to chronic inflammation of the synovial membrane, which manifests itself in swelling, overheating and functional restrictions. If left untreated, this process leads to the destruction of cartilage and bone.

Osteoarthritis, on the other hand, is due to the wear and tear of the joints over the course of life. However, you can counteract this with the right diet.

Osteoarthritis: Which sports can you do?

Osteoarthritis patients often do not exercise due to severe pain. Under certain conditions, however, some sports are possible despite the illness. The Society for Orthopedic-Traumatological Sports Medicine (GOTS) recommends:
Cycling: Especially on the bike, the cyclic movement in a sitting position that relieves the strain on the lower extremities is particularly beneficial. A women’s bike or a low handlebar make it easier to get on and off.
Hiking with sticks
cross country skiing
water aerobics
In some sports you should already be practiced. This includes, for example, Nordic walking. The poles relieve the joints, but the steps are larger than with normal walking. This increases the effort. Experts speak of a higher impact. According to GOTS, sports with higher technical demands should also have been mastered before arthrosis develops, since learning with arthrosis is difficult or impossible. These include, above all, a restricted level of performance, these sports can certainly continue to be practiced. However, the experts recommend cushioned shoes, possibly walking aids or the use of a cart when playing golf. If you modify your sport, e.g. if you do without a pronounced trunk rotation in tennis, these sports can be very useful and also health-promoting according to GOTS.

Rheumatoid arthritis: which sports can you do?

For those affected by arthritis, the AOK recommends endurance training or strengthening exercises two to three times a week. According to the study, it has a positive effect on the heart and circulation. This is particularly important for rheumatism patients because they are at higher risk for

Swimming and water aerobics in lukewarm water
To go biking
Nordic walking
tai chi
yoga
training on devices
Sports that involve strong vibrations, poor posture and one-sided stress, such as tennis or soccer

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Home Remedies for Neck Pain

Natural home remedies for neck pain help to gently relieve the symptoms. Many people suffer from neck pain over and over again and wonder how to get rid of it without strong medication.

Eliminate neck pain with simple remedies

If left untreated, neck pain can even lead to a migraine and should therefore be eliminated as soon as possible. There are a number of home remedies that can help against annoying neck pain. We want to go into exactly these home remedies here and use them to eliminate your unpleasant neck pain.

Heat for neck pain

  1. Heat is a very important point to deal with neck pain. The warmth is very pleasant and relaxes cramped muscles. A warm, full bath lasting around 20 minutes can have an enormous effect. You can also work with oils, herbs, or other bath additives. You should already feel an improvement after the bath as your muscles are more relaxed from the heat.
  2. A red light lamp can help enormously with neck pain. Such a red light lamp works with infrared light, which penetrates the skin to directly relax the muscles. Such a red light lamp costs a little to buy, but it helps for a long time and is quite durable.
  3. The heating pad should also be mentioned here. A heating pad can be bought in different shapes and sizes. For neck pain, use a heating pad for the neck area. Such a heating pad runs on electricity and can be connected to a normal socket. The pillow is placed in the neck, where the heat then relaxes the neck region.
  4. Another very effective way to get rid of neck pain is a long visit to the sauna or steam room. However, you should definitely make sure that you leave out the tense areas when taking a cold shower, as otherwise, the muscles could cramp again.
  5. The well-known hot water bottle can also help with neck pain. Hot water is filled into the hot water bottle and then placed on the neck to relax it.
  6. The cherry stone cushion is also a very good option for the home. This pillow is filled with cherry stones, which absorb and release heat particularly well. The quickest way to warm up the pillow is in a microwave, this process only takes a few minutes. Alternatively, the pillow can also be heated in the oven, but please always check the process, otherwise, the pillow could catch fire. Once the pillow has warmed up, you can place it on the affected neck area and let the heat work for you. The heat will decrease over time, but the pillow can be reheated as often as you like.
  7. What can also help many people is a millet pillow. This pillow supports your neck and shoulder muscles, absorbs skin moisture, and adapts to your natural posture. Thus, the millet pillow is ideal for the night and can be freed from your complaints overnight.
  8. Heat patches and heat ointments also help very quickly and effectively. The patches or the ointments give off a soothing heat for several hours, which relieves your tension and eliminates the pain.

Exercise for neck pain

Even light exercise can help to get rid of neck tension or neck pain. Swimming is particularly gentle and effective here, but slow jogging or cycling can also help to get rid of the pain and stay fit in everyday life. These sports help to release tension and also ensure that the muscles are built up to avoid future neck pain. It is very important in the sport that you stop immediately at the slightest sign of exertion. Otherwise, things can get worse. Here, less is more.

Relaxation exercises

Relaxation exercises can also be a very good way to get rid of the pain. There are countless special exercises for every type of tension. In most cases, these exercises take between 5 and 15 minutes. Yoga at home can also be a good way to strengthen the neck.

Massages can also be mentioned in combating neck pain. Together with essential massage oil, such a massage can work wonders. In the neck and shoulder area, you even have the option of carrying out a massage yourself. You can also have your partner massage your neck. Such a massage should last between 5 and 10 minutes.

When to the doctor?

If none of these methods work, or if the neck pain keeps coming back, you should see a doctor. There are many causes that could cause constant neck pain. For this reason, a visit to the doctor is the right choice.

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Home Remedies for Muscle Pain

Natural home remedies for muscle pain help to gently relieve muscle discomfort. They range from uncomfortable to painful and can take very different courses. Many people are familiar with muscle pain in the form of stabbing or cramping pain. Cramps, strains, and injuries to the muscles can cause a great deal of discomfort. Before going to the doctor becomes unavoidable, various home remedies can bring about relief and improvement. Slight complaints can be treated quickly and successfully and lead to freedom from pain.

Causes of muscle pain

Over 650 muscles are available to our body every day. With the interplay of contraction and relaxation, we manage to move every day. No wonder that here and then the muscles are sometimes overstretched and are no longer fully available. Human muscles have different names and functions. Some properties also overlap. There are many reasons for aching muscles, also called myalgias.

The shoulder and neck muscles are often affected, causing additional headaches and the like. Back pain is also one of the most common complaints and increasingly leads to an inability to work. This is due, for example, to being overweight, too little exercise, and too little dynamism in everyday life. Improper strain is a common reason for muscle problems. For example, if you need to lift something, you should do so with caution.

Many act too quickly and take the load, for example, a heavy package, incorrectly. Such incorrect loads ultimately lead to the usual “lumbago” and can last for a long time. Overexertion of the muscles is noticeable by the so-called muscle soreness. Depending on the load, this can hurt more or less. Preventive measures are indispensable here and help to prevent these undesirable effects.

Home remedies for muscle pain

There are some promising home remedies for muscle pain relief. For some, the first route is to the pharmacy to purchase an over-the-counter pain reliever. That doesn’t always have to be the case! Sometimes typical home remedies from grandma or from alternative medicine also help to speed up recovery.

1) Arnica Oil

Medicated rubs are a popular home remedy for muscle pain. Whether on hand, leg, or back. A treatment with arnica oil is considered by many to be a proven remedy for painful areas. Pure and valuable arnica oil is available in every health food store. If you want, you can warm it up slightly in a bowl and then gently massage it into the affected area.

Arnica, which comes from nature, has been used as a pain reliever for centuries. It is an insider tip, especially for painful strains. The healing effect of the plant has also turned out to be a helper among arthritis patients. Thanks to the natural remedy, some can do without synthetic remedies and still alleviate suffering.

2) Alkaline diet

Muscle cramps are often caused by acidification within the muscle tissue. If you want to achieve lasting success, you should deacidify your body and take a closer look at your diet. Pork should be avoided in the future and a predominantly basic diet helps to achieve more balance. The meat of the pigs contains a high concentration of arachidonic acid, which is considered pain-inducing. A special base product from the pharmacy can have a supporting effect. But there is also help from nature. Vegetables and fruit, for example, have a basic effect. Live healthier for fewer muscle cramps. 2.5 liters of liquid per day is an essential part of new life!

3) Manual procedures

Numerous manual procedures can help combat muscle pain. Physiotherapists can provide long-term relief through lymphatic drainage and targeted massages. Therapists with a focus such as chiropractic are also popular and offer practiced techniques for pain relief.

4) Constant muscle training

If you want to eliminate chronic problems, you should turn to constant training. Whether fit in everyday life or in the gym. Targeted exercises strengthen the back and abdominal muscles and this pays off in the long term. After a few weeks, the increasing strength of the muscles has a positive effect and helps to improve health.

5) Heat for muscle pain

Heat is still the so-called all-rounder among home remedies. The resulting pleasant heat stimulates blood circulation and thus promotes the regeneration of the muscles. The heat treatment can be done in different ways. Hot baths with herbal additives or a homemade alkaline bath quickly help to relax. Heat lamps are still used here and there.

However, the various creams, which produce heat through substances from chili and co, are particularly modern. These can be applied particularly quickly and have a beneficial effect after just a few minutes. Some manufacturers also offer heating pads with moor fillings for the microwave. A great way to get quick relief from muscle pain.

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Home Remedies for Stomach Pain

These simple home remedies for stomach pain relieve your stomach discomfort. Get well soon! Stomach pain or flatulence, heartburn, or cramps in the intestines are among the most common diseases when we eat the wrong or unhealthy food.

Do you know that feeling of tormenting you with unspeakable stomach pains after a meal? We eat too fast, too much, too sweet, too fat. Nothing is more painful than when our stomach reacts to the fact that we humans do not always eat with sense and reason, but shovel in ourselves senselessly and with pleasure what the buffet has to offer.

The best home remedies for stomach pain

In the pharmacy there is a pill for everything – we quickly end up spending huge amounts of money on it. Drugs often have side effects, but they don’t have to be. Home remedies are often inexpensive and effective helpers that help against stomach pain. You can easily fight stomach pain yourself with natural medicine. As? It’s very simple – we’ll introduce you to a few little helpers that work quickly and easily.

1. Light abdominal massage – homemade

Gently massage your stomach where it hurts. To do this, lie on your back. Especially after eating, our stomach often does a lot of work by processing salads, onions, or other food that is often difficult to digest. Experience shows that we can do the stomach good with circular, light abdominal massages and support it. It certainly can’t hurt, right?

2. Heat helps relieve stomach pain

Putting a hot water bottle on your stomach often works wonders. The heat helps relieve cramp pain and relaxes the stomach area. Fill the hot water bottle with water that is not too hot and place it on the area of ​​the stomach that hurts. The pain should be relieved quickly, especially when it comes from eating the wrong foods. Cramps often resolve when you lie on your back with a hot water bottle on your stomach for a few minutes.

3. Baking soda neutralizes stomach acidity

Heartburn in particular is often caused by improper nutrition. Too much nicotine, stress, or alcohol?. Baking soda powder dissolved in water can help against acid in the stomach. Even Hildegard von Bingen and our grandparents counted on this simple home recipe. Baking soda is anything but just a baking powder. The application works quickly and easily. Please dissolve a teaspoon of baking soda in a glass of lukewarm tap water. Slowly drink this mixture, sip by sip. Baking soda can neutralize acidification step by step. Please try to drink this mixture slowly, baking soda can also increase stomach acidity. If it doesn’t help you get better right away, baking soda isn’t the right solution for your type of pain.

4. Walks help with digestion

Many stomach pains are caused by eating too much or too much food. Instead of lying frustrated in front of the TV at home with digestive schnapps or coffee, it is better to exercise when we feel full. However, too much sport is too exhausting in this situation. Go for short walks in the fresh air. This helps to support the digestive work of our stomach. Walks also distract and provide our body with fresh oxygen. This is good for the circulatory system, stomach, and soul.

5. Fennel and caraway – true natural treasures

Caraway and fennel help to calm the stomach and stimulate digestion in a natural way, especially in small children and babies. A fennel tea, which is concentrated from fennel seeds for a long time and is drunk lukewarm, works wonders if you suffer from stomach cramps. Caraway is an ideal seasoning for preparing flatulent dishes such as cabbage or kohlrabi. Caraway prevents flatulence and that stomach pain can arise in the first place. Fennel tea and caraway belong in every household as they are true little miracle healers. Tip if you consume tea: The tea should always be very well brewed and drunk lukewarm in small sips. Pure, unsweetened tea works wonders.

6. Chamomile tea for inflammation

Good old chamomile tea is considered an excellent home recipe. Chamomile relieves pain and has an anti-inflammatory effect. Chamomile is a proven home remedy for stomach pain and relieves cramps. Consume at least two to three cups of chamomile tea a day, your sensitive stomach will thank you. Anything that puts a strain on the stomach should be avoided. No sugar, no sweetener, no other additives. Please drink the tea lukewarm and well brewed.

7. Potato juice neutralizes stomach acid

A potato juice cure can work wonders, especially for heartburn. You can easily make the juice from potatoes yourself. Potatoes are considered a neutralizing and alkaline food, which helps the acidic stomach. If you don’t buy potato juice from a health food store, you can use a potato grater or a juicer to make potato juice yourself. For the potato juice cleanse, drink a small glass of potato juice every day for a few days. This should never be consumed too cold from the refrigerator. Tip for homemade potato juice: Please only use the best organic potatoes.

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Home Remedies for Abdominal Pain

Every woman has to go through regular menstruation relatively early on. Some with more and some with less menstrual pain. We will show you many of the most effective home remedies for the unpleasant abdominal pain

Abdominal pain can have different causes and affect all of us. If it is a minor case, simple home remedies can counteract the abdominal pain. Here you can find out in which cases you can use them and which methods are helpful.

Causes of abdominal pain

In addition to regular menstrual pain, abdominal pain can also occur without a period. In this case, the causes of sudden onset of severe pain are usually acute inflammations, such as of the appendix or intestine, the fallopian tubes, ovaries, or the urinary tract.

Heat applications for abdominal pain

Many women suffer from cramping abdominal pain during menstruation. The following home remedies help with abdominal and stomach pain. It is best to get a cherry pit pillow from the pharmacy. Similar to a hot water bottle, it works wonders for menstrual pain. A warm bath can also help. To increase comfort, you can add essential oils, such as lavender oil. We recommend a water temperature of around 35°C.

Wave massage as a miracle cure

A pressure and wave massage can also bring improvement. To do this, spread some orange or lavender oil on your stomach. This should be warmed up a little beforehand by rubbing it in your hands. Now massage it in a circular motion. Afterward, you can have another person massage your back if this is possible. This relaxes the nerves in the lumbar region and allows you to relax. If necessary, you can also make the massage oil yourself.

Home remedies for abdominal pain in the stomach and intestines

Menstrual pain can also be triggered by flatulence or food that is too fatty or difficult to digest. In this case, a well-brewed coffee or non-alcoholic bitters and a subsequent digestive walk will suffice. Oxygen makes the feeling of fullness go away, and exercise relieves the bloating. If the pain lasts longer, you should ensure a quiet environment and a good climate. Grab a hot water bottle or a cherry pillow and rest for a day.

The right diet counts!

Your stomach must not be stressed too much during this time. Convert your diet plan to light food. Avoid fried, fatty, and spicy foods. We recommend a diet rich in vitamins with enough minerals to compensate for deficiencies. Vitamin B, potassium, and magnesium counteract stomach cramps. However, diet can also have a major impact on periods. You should also drink enough water and tea. Herbal tea can speed up the recovery process.

When to see a doctor for abdominal pain?

If the abdominal pain persists for a long time, you should see a doctor. This is especially true if there are additional symptoms such as fever, vomiting, nausea, a hard and tight abdomen, or blood in the stool or urine. Because in this case, the abdominal pain could be dangerous.

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Home Remedies for Joint Pain

Joint pain is very annoying both during the day and at night and a doctor’s visit is necessary. But you can still do a lot for your health and well-being yourself. We have put together home remedies for joint pain for you that are easy to use at home. You can use these tips to ease the pain.

Treat joint pain with home remedies

Whether you change your diet, use quark or cabbage wraps, or use a massage with rosemary oil, you can decide according to your preferences. There are many ways to use home remedies for joint pain and relieve discomfort. As with all home remedies, however, the effect only occurs with regular, consistent repetition.

1) Proper nutrition for joint pain

Fruits and vegetables are part of a healthy diet. This applies in particular to your joints. A particularly good home remedy for joint pain is consuming the following cruciferous plants. Regular consumption can prevent inflammatory joint diseases. Examples of the cruciferous vegetable family include white cabbage, broccoli turnip greens, cauliflower, kale, and Brussels sprouts. It is possible to purchase fresh and regional vegetables via organic mail order.

2) Off to the sauna for the joints

You can go to the sauna regularly to relieve your joint pain. Maybe you can even enjoy your own sauna in your own home. Of course, regular visits to the public sauna in the swimming pool or in the fitness center are just as effective. It has been found that a low pain threshold can be increased by regular visits to the sauna, i.e. it can be increased significantly in patients with joint pain. However, you should definitely work with your doctor to determine the length of the sauna sessions and the temperature that is right for you!

3) Home remedies for joint pain: turmeric

Turmeric or turmeric has an orange-yellow color and is one of the medicinal herbs. Laboratory studies have shown that turmeric has a mild anti-inflammatory effect. Turmeric may reduce stiffness and pain in people with joint pain. The high antioxidant content in turmeric may inhibit inflammatory processes in the joints. Our tip: Consume turmeric regularly in dishes such as Thai curry, coconut soup, or turmeric pancakes.

4) Fenugreek seeds for joint pain relief

Pain in the joints can be relieved by boiling a thick paste of fenugreek powder and hot water. Let the pulp cool and spread it on a compress. Then place a second compress on top of the first to cover it, and secure both compresses to your ankle with gauze. Fenugreek seeds improve blood circulation and reduce inflammation. Do not leave the poultice on for more than two hours, and note that the fumes from fenugreek can cause irritated airways in asthmatics.

5) Cabbage wraps help with joint pain

A cabbage wrap can be made with both savoy cabbage and white cabbage, which can alleviate joint problems. You can use the wraps as an alternative to pain creams. However, it is important to use the wrap consistently and regularly several times a day. To apply a cabbage wrap to your sore joint, do the following:

  • Remove the thick center rib from the cabbage leaf.
  • Place 2-3 cabbage leaves in a tea towel.
  • Tap the cloth with a hammer to expel the cabbage juice.
  • Now place the damp cloth with the leaves on the joint.
  • Then fasten the cloth with the leaves with a gauze bandage.

6) Relief of pain with curd wraps

With a quark wrap, you inhibit the inflammation in your joint and relieve the pain. The curd works best when it comes out of the fridge. Smear the quark as thick as a finger on a cloth and fix the wrap on your wrist. It has a pain-relieving and decongestant effect there. Leave him there for half an hour. Quark as a remedy and quark wraps as home remedies are easy to use and have been popular for centuries.

7) Easily make quark wraps yourself

You can find a good way to make a quark wrap yourself here. You need a baby diaper with Velcro and cottage cheese. By using the diaper, the area around the wrap stays nice and clean, as no quark can escape to the outside. With the Velcro fasteners, the wraps can be fixed well and even put on difficult parts of the body, such as elbows or knees. You should do at least one wrap a day.

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Sleep without Back Pain and Back Problems

Finally sleeping without back pain and back problems. We have the best tips for restful sleep and a pain-free awakening. Because a good night’s sleep decides how you start your day. Therefore, the right sleeping position and the right mattress are crucial.

You can only start the day relaxed and strengthened if you sleep enough and wake up refreshed. There are several factors that either rob you of sleep or ensure a wonderful night’s sleep. We show you which sleeping positions and mattresses prevent back pain the next morning.

Sleep properly and avoid back pain

For a long time, sleep was viewed as a purely passive state. Today, the latest scientific studies have shown that the body is running at full speed while we sleep. A prerequisite for these necessary processes is a healthy sleep of six to eight hours. But people often wake up with back pain and suffer from back problems during the day. Sleep disorders are also increasing. It is therefore important to take action and promote healthy sleep. On the one hand, you should effectively combat insomnia and, on the other hand, follow our tips for sleeping without back pain.

Avoid back problems from sleeping

Good sleep is a prerequisite for health and for mental and physical well-being. An effective tip for falling asleep and sleeping better is not only an individual evening ritual but also the right bed and mattress. Consequently, you can quickly get rid of the back pain that occurs after sleeping with the following tips. In addition, also note our home remedies for herniated discs and disc problems.

1) Choose the right sleeping position

What is the healthiest sleeping position? This is the most important question if you are aiming for back pain-free sleep. But here, too, opinions differ. However, the Techniker Krankenkasse recommends lying on your side with your legs slightly drawn up as the ideal sleeping position. Because the spine lies in its natural curvature. the back position with a good mattress can also prevent back pain. In contrast, lying on your stomach is not good for sleeping. As this position can cause pain in the cervical spine and back.

2) The optimal mattress supports the body

The optimal mattress is a point-elastic one. It should support your body, especially in the shoulder and hip areas. In addition, the vertebrae should be straight. It is also important to match the firmness of the mattress to your body weight. Because the mattress is too soft, there is a risk of curvature of the spine. Whereas if the mattress is too hard, the shoulders and hips will not sink in and the back and waist will therefore not be adequately supported. You should also clean your mattress regularly.

3) Choosing the right pillow

Equally important is a pillow that provides adequate neck support. The empty space between your shoulder and spine should be filled with the pillow. The wrong pillow causes problems with the neck muscles and neck pain. If this happens, our simple home remedies for neck pain can help you relieve the pain.

4) Exercise before bed

To wake up after sleep without back pain, you can do some exercises before bed or start yoga at home. Because these should help to relax your muscles. In addition, this represents an optimal evening routine.

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Tips for Lower Back Pain

Everyone knows it, the nagging pain in the lower back. We will show you how to treat and relieve back pain in the lower back and what causes it.

Nowadays, many younger people are also affected by back pain due to a lot of desk work. However, these can have different causes. It mainly depends on the place where the pain occurs.

Common causes of back pain

Back pain is most commonly located in the lower back since the lumbar spine is a more prone area to injury and damage than the cervical and thoracic spine. Causes of back pain in this area are, for example, obesity, lack of exercise, or stress. Incidents such as pregnancy, a herniated disc, or the like can also lead to back problems.

What you can do about it

There are a few methods to counteract back pain, which we will explain to you below. If the pain is severe, you can also take an over-the-counter pain reliever. This can temporarily relieve your pain and make it easier for you to relax and stay active. Back pain can also occur while sleeping, so make sure you get enough sleep and a correct position.

1) Heat to relieve pain

The heat helps with complaints such as back pain, as it relaxes the muscles and relieves tension. For example, you can make a hot water bottle, a cherry pillow, or a warm bath. Heat plasters from the pharmacy or the drugstore can also help. A heating belt/massage device can also help you with acute back pain.

2) Exercises for back pain below

Relaxing and circulation-enhancing exercises can also relieve the pain. In the following video, you will find some helpful exercises to relieve back pain and relax your lower back. You need a yoga or sports mat to do the exercises.

3) Exercise to prevent back pain

In order to prevent back pain, you should exercise actively, because studies show that anyone who has recurring pain in the lower back can reduce the frequency of pain attacks by almost half through regular exercise. So try to incorporate walks into your daily schedule. Especially if you work at a desk, getting enough exercise should be on your priority list. Also, try to motivate yourself to do some sport or exercise in other ways and to overcome your weaker self.

Exercise therapies can also relieve back pain and improve general fitness and mobility. In general, you can remember that endurance sports are good for the back muscles because the joints are protected and the muscles are strengthened by the even and appropriate load.

4) Massage techniques to relieve pain

The most common type of massage used for back pain is the classic massage. The tissue is loosened by various movements such as rolling, circling, kneading, tapping, and stroking. For a good massage, you can also use homemade massage oil. The massage helps with tension.

You can also just give yourself a massage. Stand with your back against the wall and lean against a hard foam roller, for example. Then massage your back with the roller using slow up and down movements.

When to See a Doctor for Lower Back Pain

If you have acute lower back pain, you should definitely see a doctor, even if the pain comes on very suddenly or you notice one or more of the following symptoms in addition to the back pain: increasing muscle weakness or sensory disturbances in the arms, legs or genital area.

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