Back pain when bending down and standing up - where does it come from and what can you do?

In addition to poor posture when standing, bending or sleeping, the most common cause of back pain symptoms is sitting for long periods of time, for example at work. However, this strain should by no means be taken lightly – sitting in a bent position can have an impact on the intervertebral disc and, in the worst case, lead to a slipped disc.

If the body remains in a static sitting position for a long time and then stands up, the shortened hip flexor muscles affect those of the back extensor muscles, which in turn tense up to compensate for this shortening. The resulting pressure on joints, the lumbar spine and the intervertebral disc can lead to poor posture, which can promote a slipped disc, among other things.

Many people also complain of pain immediately after getting out of bed. But where does this pain actually come from? Side sleepers in particular are affected by back pain immediately after getting out of bed. Similar to sitting, the legs are often pulled up in this sleeping position, which is why this can be a cause of pain immediately after getting out of bed. An alternative is to sleep on your back with your legs stretched out. However, this is not an option for people who snore, have sleep apnea or reflux.

The mattress could also contribute to back pain. A mattress that is worn out or too soft is an indicator that back pain may occur.

If the pain is so severe that those affected can no longer stand up properly or even get out of bed, this could also be lumbago. The intervertebral disc or the sciatic nerve are usually not involved. Rather, lumbago is a tightening of the muscles that also radiates to surrounding regions, causing widespread pain. Despite the severe discomfort experienced, lumbago is not usually a cause for concern and disappears after a while.

In most cases, it is triggered by unaccustomed everyday movements, such as getting up from a chair, lifting, bending or twisting. This causes the muscles in the lumbar vertebrae to tense up and discomfort also occurs in the surrounding area. This also affects the sacroiliac joint. To prevent lumbago, increased movement is beneficial, as weak back and abdominal muscles are more susceptible to such tension.

Seek medical advice

As a general rule, if the pain persists for too long, a doctor should be consulted so that the situation can be better assessed.

Change your posture

Nevertheless, you can also try to alleviate back pain yourself with a few movements and exercises. Simply adjusting your posture can make a big difference. For example, it is helpful to remind yourself to sit up straighter on the office chair and to keep a straight posture in mind.

Adjust your working position

The working position can also be influenced by an ergonomic chair or an adjustable desk.

Use cold and heat

If the pain is caused by inflammation, it can help to place an ice pack on the back and then apply heat. This is not only perceived as soothing, but also promotes blood circulation, which in turn can contribute to healing.

Back cushion

To relieve pressure on the back while sitting, a back support can also be used by placing a towel or lumbar support cushion at the base of the spine to provide stability.

Massage or yoga

In addition to massage, which can relieve pain by releasing tension in the muscles, yoga can also be the answer to pain relief. By stretching and strengthening the body with certain exercises, the causes can often be reduced. Find out more about the symbiosis of massage and yoga in this blog post.

In addition to the simpler changes in posture, certain exercises such as the cat-cow exercise, the shoulder bridge or the forward bend in a seated position can also make a big difference. Find out here how you can tackle the triggers of your complaints from home.

Cat-cow stretch

The cat-cow exercise is a great way to increase flexibility and relieve tension. Stand on four feet with your knees hip-width apart and your hands under your shoulders. The belly button is now pulled in and the back forms a “hump”. After five to ten seconds, return to the starting position. The pelvis then falls forward and the back pulls towards the floor, creating a “curve” in the back, which is the opposite position to the “cat” position performed previously.

Shoulder bridge

The shoulder bridge is a great exercise to do at home to strengthen the lower back. The starting position is lying on your back with your knees bent and your feet on the floor. Press your hips upwards for 30 to 60 seconds and hold this position.

Seated forward bend

The seated forward bend is ideal for stretching the knee muscles and relieving tension. In a seated position on the floor, the legs are stretched forward. With the help of a gentle forward bend towards the feet, the abdomen should lightly touch the thighs. Hold this position until you feel a slight tension in the back of your legs and back. Stretch the hamstring muscles to release tension and relieve pressure on the spine.