"Everything through the back" is a popular saying that captures the connection between our physical resilience and back pain. But what if daily life itself maintains this painful connection? Offices, shoe racks, and even bedrooms could be unexpected culprits. Together, we will explore which triggers for back pain are hidden in everyday life and how you can effectively protect yourself.

Back pain affects millions of people worldwide each year and is one of the most common causes of disability. These pains can arise from a variety of reasons, including muscular tension, herniated discsherniation of the soft cushions between the individual vertebrae of the spine, or even psychological stress. Movement and posture play a crucial role in the prevention and treatment of back pain. Correct posture can significantly help reduce the strain on the spine and prevent pain.

Now let's examine some of the often-overlooked factors that contribute to back pain—and how these can be addressed. Prolonged sittingspending long periods in the same body position, especially with inadequate posture, leads to increased tension in the lower back area. A study showed that taking active breaks can significantly reduce this strain, as indicated by a reduced muscle loadincrease in tension and fatigue of the muscles ^[1]. Being overweight is a known risk factor that can promote pain through excessive biomechanical loadingexcessive physical strain and low-grade systemic inflammationbody's response to injury or irritants ^[2]. However, controlled weight reduction not only decreased pain prevalence but also improved functional mobility ^[2].

In a study on the health effects of proper lifting techniques, it was shown how important it is to integrate back training measures into daily life: The study participants who were trained in correct lifting techniques demonstrated a significant improvement in their knowledge and application of these techniques ^[3]. The researchers emphasized the essential role of physiotherapists in promoting these preventive measures within the general population. Another study examined the effects of shoes on the spine: it found that high-heeled shoes can negatively affect the back musclesmuscles of the back that provide stability and movement by altering the alignment of the back and hips ^[4].

To prevent or alleviate back pain, there are concrete measures that can easily be integrated into daily life: Use appropriate lifting techniques to avoid excessive strain on the back ^[3]. Opt for ergonomic furniture and maintain correct posture while sitting, ideally taking breaks for movement ^[5]. Choose shoes with appropriate heel height, and avoid high heels to support the natural curvature of your back ^[6]. For sleeping, you should use a mattress that provides medium firmness support, thereby minimizing the strain on the spine ^[7].

Back pain is complex and multifaceted, but you have the power to positively influence your health. By making small adjustments to your lifestyle, such as correct lifting techniques, upright sitting, and choosing the right shoes and mattress, you can relieve your back and reduce pain. Research provides clear evidence that these measures are effective—start integrating them into your daily life today and enjoy greater freedom of movement and quality of life.