Chapter in this post:
I rarely slide into the health corner on this blog, but in this case I think there is some overlap between Apple users (or computer owners in general) and the presence of back pain.
As a “screen worker” who is also a bit lazy from a sporting point of view than he should be, I was hit by a slipped disc at some point. Ironically, when I wanted to unpack my - then new - iMac 27 inch. Raise the heavy card the wrong way and you have problems with your back for weeks - actually for a lifetime.
Meanwhile I know how not to lift iMacs and I also make sure to go for a walk with the dog every time I sat at the computer for hours, but every now and then there are a few niggles in my back.
I have a feeling that sometimes my body tenses the muscles in the lumbar spine area where the herniated disc was to protect the area. However, this is also painful, since bending too deeply and sometimes even the vibrations in the back when climbing stairs trigger an alarm.
As a rule, this is the point in time when only a painkiller will help to relieve the pain and enable normal "movement". When you have moved painlessly for a day, the muscles in your back are usually less tense and the whole thing subsides.
One thing that works extremely well here is kneading the sore muscles. One of my climbing colleagues, who also has a “back”, swears by tennis balls. He then clamps it between the painful area on his back and a wall and then moves up and down and to the side so that the ball kneads the muscles in the area nicely.
Back then I got myself a so-called fascia roll, which I like to use to roll around on the floor. The advantage is that it covers a larger area directly and some rollers also have nice corners on the surface that press particularly well into the affected areas.
Disclaimer: I'm not a doctor and I have no idea about medicine. I can therefore only report how I use the role. You have to decide for yourself whether you do the same thing or whether you should perhaps ask a doctor.
At least that's how I use my role. I put the roll on the floor and sit in front of it so that the groove in the roll fits right into my spine. Then I slowly lean back and fall to get my back on the roll. Then when I lie on it, I roll back and forth on the painful areas on my back. Preferably a minute where it hurts the most.
When I let go of the roll after a minute or two and get up, the tension is almost gone and I can finally walk halfway “normally” again.
I guess you should take your time once or twice a day and fool around a little prophylactically, but I always do something when it hurts somewhere.
Facial rolls can now be found like a dime a dozen, but there are some that are especially suitable for the area on the back to the right and left of the spine. These have a recess in the middle that provides space for the spine and thus prevents pressure from being exerted on it. So you knead the muscles on the spine nicely without pressing the spine itself too much.
My fascia roll is still available to buy, but in green. In the meantime I have tried those with a "profile" and also very smooth ones and I like the roles with an uneven surface better, because I have the feeling that there is more activity and that they go deeper. However, you have to know whether you are into pain or not, because the smooth rollers hurt less - that much is certain.
I just have a small selection here that I would like to introduce to you. You can then decide for yourself what type of role you are.
I`ve read and accepted the Role of Sapura for several years now and I am very happy with it. The recess for the spine is very helpful and the grooves on the left and right of it provide a good massage effect when using it. Anyone who thinks “no pain no gain” is good will like the role. ;-)
The Blackroll brand is probably the one that made the fascia rolls known in the first place. And Blackroll also offers a model specially designed for the spine is constructed. At just under 40 euros, it is certainly not the cheapest reel, but the workmanship is correspondingly good.
Anyone looking for exercises for back pain on YouTube will inevitably come across the Liebscher & Bracht channel. And of course Liebscher & Bracht also offers its own set of fascia rolls and balls, whereby the price is also quite crisp here. the great role from Liebscher & Bracht is without a profile, but quite tough. If you are not necessarily looking for a bargain, you can buy it here.
If you are looking for something inexpensive, the Bodymate fascia roll well served. This also has a circumferential groove to relieve the spine, but it has a smooth, profile-free surface and would be my second choice.
The Apple Watch reminds us screen workers every hour to get up to stretch our feet. You can also use this break to knead your back a little with the fascia roller.
I think that if you do this several times a day, it will certainly prevent the painful tension. Not that I have already put the plan into practice, but the next time I get my back I will remember that it would have been a good idea to do so. : D
But even without regular use, this role helps me so well in the acute phases that I use it as a Pick of the week have chosen. Although I am less precise this fascia roll that I use, but the product group in general.
What do you do against back pain? Do you have any specific exercises or tips that could help others? Feel free to leave them here as a comment!
Immediately available! iPhone 13 Mini in the 30 GB Vodafone tariff: € 99 additional payment - Advertisement
Jens has been running the blog since 2012. He appears as Sir Apfelot for his readers and helps them with problems of a technical nature. In his free time he drives electric unicycles, takes photos (preferably with his iPhone, of course), climbs around in the Hessian mountains or hikes with the family. His articles deal with Apple products, news from the world of drones or solutions for current bugs.
The page contains affiliate links / images: Amazon.de