Even in 2022, back pain is still the number one widespread disease in Germany. Why is that and how can back pain be prevented? In an interview, management trainer Conny Schumacher explains what is important in office work to stay fit. In addition, the Munich-based expert talks about the challenges for companies posed by the increasing number of home offices and the personal "swine dog" that we all have to overcome in order to move more.
Aeris: Hello Conny, you are a sports economist and have been a personal trainer for many years, among others for high-ranking managers. You know how important exercise is - also, and especially, at work. What is your tip for regular exercise in the office and home office, especially to prevent back pain?
Conny Schumacher: First of all, I always recommend the classics to my clients: a good(!!!) ergonomic office chair and a suitable height-adjustable desk so that you can regularly switch between standing and sitting. Here - quite honestly - I do not discuss. Who may not afford this equipment, I can only advise very limited. After all, why should I charge money as a personal trainer if my client is not willing to invest the most necessary in himself.
When it comes to exercise, it is good to take a short walk around the house - or if possible, through the garden - from time to time, in addition to alternating between sitting and standing work. Regular exercises for the back also help very well to prevent back pain. There are enough exercise videos online for this. Everyone can find the right one for them.
And quite honestly, no one should have back pain at work these days. Those who do have it, however, simply haven't yet sufficiently addressed the issue of proper ergonomic equipment and sufficient movement at work.
"The right office equipment is the be-all and end-all," says management trainer Conny Schumacher.
Photo: Dorothe Willeke Jungfermann
Aeris: The world of work has undergone a major transformation in recent years, particularly as a result of digitalization. The key words are new work and hybrid working. What challenges and problems do you see companies facing in order to keep employees fit and healthy in the long term?
Conny Schumacher: Hybrid working is a new development that I think is wonderful. You no longer sit rigidly at the same desk for days on end. You sit here and there. You work standing up, sitting down or - if possible - outdoors. Hybrid working gives us the opportunity for variety and more movement in our working day.
However, I think one challenge is "digital overload." What I mean by that: If we only handle everything online, we run the risk of having problems "coming down" and switching off in the evening. That's why, in my view, a mix of hybrid working and the classic "offline" office is best. Despite all the digitalization, the classic office has advantages that are "unbeatable" - for example, the personal exchange with colleagues and shared breaks.
It is important: In addition to the body, the mind in particular needs recovery phases. Meditation and yoga are very helpful here. But also simply switching off all devices and reading a book brings the mind to rest.
Aeris: The lack of movement in the home office has once again increased the No. 1 widespread disease - back pain. Are many managers even aware of the importance of the right equipment in the home office?
Conny Schumacher: I think so. After all, many managers suffer from it themselves. That's why they know how their employees are feeling. But, like so many things in life, it's often a question of money. Do I buy my employees decent office furniture or do I save the budget? I don't want to generalize, but there is definitely too little being done! As I mentioned earlier, I still maintain that today no one should have back pain when sitting!
It is therefore imperative that companies also continue to raise awareness of the importance of movement during work.
Especially in the home office, the right equipment is crucial for sufficient movement and a healthy back. The Aeris Swopper keeps you moving even when you're sitting, while always keeping your back straight. This prevents back problems.
Aeris: Raise awareness. In addition to the right equipment, what else do you think companies should do to keep their employees fit and healthy?
Conny Schumacher:In many companies there are already fitness courses, spine school and many other offers. Also online, for the home office. So a lot is already being done. Even regular massages are offered in some companies. In fact, my experience is often different: Employees also have to get involved a bit themselves. Many offers are - for a wide variety of reasons - only used a little or not at all. That's why it's always easy to blame the employer. However, my back and my physical health are largely my own responsibility. My experience is that people pay too much attention to price and want to save money, especially when it comes to things like a sensible office chair or a decent mattress for sleeping. However, this is saving at the wrong end and no employer can do anything about it!
We need to get over our bastards to do something good for ourselves.
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Conny Schumacher
Sports economist and management trainer
Aeris: You have already mentioned it several times. In addition to your employer, you also have a personal responsibility to stay fit, healthy and productive. Do you have a few more tips for physical and mental fitness?
Conny Schumacher: And here I like to repeat myself again: It's all there, really. Many of my customers know everything - and in some cases more than I do. But they just don't do it. And if we know and don't do it, it's definitely not because of the offer. It's because of ourselves. We have to get over our stinker in order to do something good for ourselves.
My tip is: start and do it!
Don't put it off any longer, get active and do something good for your back and mind on a regular basis. There are many simple ways. For example, simply take a walk during your lunch break instead of "paddling around" on your cell phone. Or from now on, always take the stairs instead of the elevator. In addition, you can start a small exercise group in the evening with colleagues or neighbors. Swimming also helps very well with back pain. I advise everyone here to simply take a swimming course. You make new contacts and do something good for your physical well-being.
Even quite "banal" things such as writing a food diary as a basis for a healthier diet or treating yourself more often to a massage or a hot bath help body and mind. Honestly: That's already half the battle!
And if you really don't manage to move more on your own, or you don't like what the company has to offer, then you still have a professional to help you achieve your goals. But then you have to pay for that. But then there are no more excuses. It's important to be aware of what it costs in the long run - well-being and money - if you just keep doing what you're doing and don't take care of your health.
About Conny Schumacher
As a management trainer, Conny Schumacher, who studied sports economics, has been conveying the importance of interlinking physical, emotional and mental performance for many years. In her lectures, she trains employees and managers and uses practical examples to show how mental and physical performance can be permanently improved and consolidated.
As a book author, Conny Schumacher published, among others, the book "Fit im Büro - in nur 60 Sek. wieder voller Konzentration und Energie am Arbeitsplatz. In her bestselling e-book "Success is different - top speakers reveal what really counts", the experienced trainer reveals the essence of her method.
