According to a recent survey, almost twice as many Germans complain of back pain during the colder months. The most common forms of back pain are actually part of a healthy lifestyle. They can prevent inactivity and motivate us to adopt a more active and healthier lifestyle. As nonspecific back pain, it usually doesn't constitute a disease in itself. There's often a misconception that back pain always results from herniated discs or wear and tear on the vertebrae. However, back pain is predominantly a signal from the body and our pain defense system that we haven't been active enough. This is especially true during the winter months. We sit comfortably in armchairs, don't go outside, exercise less, and are less physically active. The muscles remain inactive.

Lack of exercise quickly leads to back problems. If you don't move, things will soon deteriorate. And the question "How are you?" can't be answered positively. The body signals to us, "Get up and do something, move, start walking." From this perspective, back pain is a positive signal: "Get up and walk." Just fifteen minutes of exercise or a half-hour walk can be enough to counteract the effects of a sedentary lifestyle and alleviate back pain. It's not overexertion that causes back pain, but rather under-exertion. It's about stabilizing the deep muscles and relieving pressure on small vertebral joints that are subjected to uneven stress. Relaxed walking, yoga, and Qigong can be effective in this regard, while working on exercise machines and excessive one-sided strain can actually perpetuate back pain in the long run.

Lack of exercise is undoubtedly the most common cause of back pain. Being overweight exacerbates this problem. Excess weight puts strain on the musculoskeletal system, tendons, muscles, and joints. This leads to increased back pain. Thus, back pain is intensified by a growing number of factors simultaneously, creating a vicious cycle. Lack of exercise also results in insufficient calorie expenditure, leading to weight gain. This, in turn, causes more back pain and increased inactivity. Physical inactivity completes the cycle, and the avalanche continues.

Prevention must counteract this vicious cycle. More exercise leads to lower body weight, strengthens muscles, and ensures the intervertebral discs are supplied with fluid and nutrients, while simultaneously burning calories. This results in less body weight, less back pain, and greater physical and mental well-being. A carbohydrate-rich Mediterranean diet can help. Plenty of fruit, vegetables, fish, vegetable oil, and nuts not only activate the body's own pain defense system but also improve mental performance and alertness. New studies even show that a lower rate of dementia is associated with this type of diet.

The so-called sunshine vitamin D is also linked to back pain. Studies show that over 80% of patients with chronic lower back pain have a vitamin D deficiency. Supplementation with vitamin D improved their symptoms. This again demonstrates the connection between inactivity, lack of exercise, insufficient outdoor activity, and reduced sunlight exposure.

Especially in winter, it's crucial to prevent muscles from cooling down too much, protect yourself from the cold, wear warm clothing, and ensure a constant, moderate warming of the muscles. When muscles are warm, the muscle fibers are relaxed, the blood vessels are open, and the muscle's metabolism can function properly. However, if a muscle cools down without protection, muscle tension develops, the muscle fibers are activated reactively, the blood vessels constrict, and metabolism slows down. Pain signals cannot be transported away under these conditions. Furthermore, a cooled muscle leads to a one-sided, tense protective posture, putting pressure on joints and tendons.

Getting the right amount of exercise is the most important way to prevent back pain. That's why you should make an effort to get outside, especially during the cold and dark winter months. A walk in the midday sun should be a daily treat, even if it only lasts 15 minutes. Wearing warm clothing to protect yourself from the cold is essential. A warm, relaxing bath in the evening, swimming, yoga, Qi Gong, and a sauna visit are particularly beneficial for tense muscles in winter.