The expert explained: What can we do for our back in autumn?

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Many people complain of painful joints and body parts more often during the cold season. Back pain is also more common than usual in the fall. Special lecturer Dr. med. David-Christopher Kubosch, senior orthopedist and spine surgeon at the Gundelfingen Joint Clinic in Germany, explains. In the interview, he gives his top tips on how we can combat back problems in the fall.

Why is back pain more common in autumn?
David-Christopher Kubosch: If the weather becomes more uncomfortable, many people will have less desire to exercise outdoors. But if you lie on the couch for hours, you will hardly recover. On the contrary: monotony affects the mood, the back and abdominal muscles atrophy, the neck and shoulders become tense. In addition to lack of exercise, humid and cool weather combined with high humidity also increases back and muscle pain. Cold causes increased core muscle tone; Essentially, the muscles constantly “vibrate” and cause pain.

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In which regions may similar complaints occur in the autumn?
Autumn wetness and humidity are especially difficult for osteoarthritis patients. A sharp pain often occurs in the hips, knees, and other joints. This is probably due to the “slowing down” metabolism on cool autumn and winter days. The resulting poor blood circulation causes increased friction pain in the joints. But shifting into soft gear is fatal. Since articular cartilage has no blood vessels, it can only be provided with important nutrients through synovial fluid and thus kept alive by regular movement.

When is a doctor visit necessary?
Experience shows that in 90 percent of all cases, back pain is harmless and disappears on its own. However, if symptoms persist for several weeks, medical intervention is necessary: ​​The “Low Pain Care Guide” recommends waiting six weeks before getting an x-ray. But of course this only applies if the doctor assumes “non-specific back pain” (which is the case in 80 percent of all patients). Additionally, there should be no alarm signals such as numbness or paralysis in the arms or legs. In these cases, help from an orthopedic specialist is required urgently. For less restrictive complaints, the general practice is a good point of medical contact and coordination. If necessary, he or she will refer you to an orthopedic specialist.

Even for less severe symptoms, successful specialist treatment as soon as possible is highly recommended. Because: Patients with back pain often have a treatment history stretching back several years. Meanwhile, most of those affected do not see significant improvement in their symptoms; Initially acute back pain, it threatens to become chronic over time, often with serious consequences: Chronic back pain, along with diseases of the cardiovascular system, is the most common cause of chronic back pain. partial or total disability and early retirement.

What can those affected do to relieve the pain themselves?
Heat applications are an effective first aid measure for back pain—ideally within the first few days of symptoms. Whether it’s a modern electric blanket or a good old hot water bottle, common methods don’t differ much in how they work. Alkaline baths or wraps are especially useful on dreary days when your neck, back or shoulders hurt: heat relaxes the tissue, alkaline salts neutralize the acid in the connective tissue, one of the main triggers of chronic pain.

Stress management and relaxation exercises often help make things a little easier and protect the autonomic nervous system. The best way to cope with daily life in a more back-friendly way and train your muscles correctly is to attend a back school. The costs of this are usually covered by the health insurance company.

How can you prevent back pain in the fall?
It is important to get enough exercise, even on rainy or stormy days and preferably in fresh air. For example, jogging is also great on autumn days. Constant running, especially in the cold season, protects against impending muscle tension, nourishes the intervertebral discs with vital nutrients and strengthens the core muscles. In addition, the immune system is strengthened, happiness hormones are secreted and the risk of colds is reduced. Coordination exercises, shoulder circles, etc. Intensive warm-up exercises are important, especially in autumn and winter. This prevents joints from being strained or damaged.

If you don’t want to be active outside, you can do this at home or in the office (and may prefer the stairs to the elevator, for example). To protect the spine from damage and premature (painful) wear and tear, regular back exercises such as “cat hump” are also helpful. To do this, get on all fours and bend your spine upward. Now the back is straight and the gaze is directed downwards. Now round your back as much as possible and let your head hang loosely. Repeat the entire exercise ten times, maintaining moderate effort and consistent movements.

The following exercise is even more complex, but still effective: As when picking apples, alternately extend your left and right arms as high as possible. 20 or 30 seconds is enough to stretch your spine and relax your neck and back muscles.

Source : Blick