What helps with back pain?

Almost everyone knows the feeling: pressure, twinges and sharp pains in the back. What sounds like “it is not that bad” can quickly become a burden – both physically and mentally. The good news is that many people experience relief through targeted movement and a strong core. Find out what causes back pain, what role your pelvic floor plays and what you can do yourself.

Back pain is widespread in Germany – however, it is not considered a disease, but a symptom. Possible causes include:

Poor posture – poor posture can lead to tension and cause discomfort in the long term. Intervertebral disc problems – discs can cause pain when overloaded or subjected to improper strain. Medical conditions – e.g. arthritis, osteoporosis or scoliosis. Psychological factors – stress, anxiety and depression can heighten the perception of pain. Excess weight – increases pressure on the spine and can contribute to pain. Lack of exercise – too little activity weakens the stabilising muscles. Unsuitable mattress – an unsuitable sleeping surface can contribute to tension. PMS – hormonal fluctuations can trigger muscle tension and pain.

Movement & Stretching – regular walks, stretching and short activity breaks help to relieve tension. Warmth – soothing for tension: use a hot water bottle, pillow or take a warm bath. Massage – professional or gentle self-massage can loosen muscle areas. Relaxation Techniques – yoga, breathing exercises or meditation help to calm the body and mind. Hydration & Nutrition – adequate water intake and nutrient-rich food support muscles and intervertebral discs.

The pelvic floor, together with the back, abdominal, and diaphragm muscles, stabilizes the torso. By strengthening the core in a targeted manner, general stability can be improved – a potential benefit for back pain as well. With MyPelvi, the pelvic floor is activated while sitting – without any effort. Users report that they find the targeted stimulation to be a pleasant support.

Supported rest position: Lie on your back with your legs resting at a right angle on a chair and relax for 10–15 minutes. Cat-cow exercise: On all fours, alternate between rounding and arching your back – 10–15 repetitions help mobilise it.

What you can do for your back:

- Regular movement - A balanced diet - Mindful breaks & stress reduction - Ergonomic furniture - Training stimuli for the core, e.g. through targeted pelvic floor training

Back pain often has many causes – and just as many possible approaches. Mindfulness, activity and a strengthened core can help relieve strain on the back and improve well-being.

Learn the right technique with guidance — free of charge at your MyPelvi studio.