Especially in the office, where sitting for long periods of time is the daily norm, our fasciae suffer in silence - until they become noticeable as tension and back pain.
In this article, you can find out what fascia actually is, what happens when it causes pain and what you can do about it.
What are fascias and what is their function?
Fascia is a web-like structure of connective tissue structure that runs throughout the entire human body. Among other things, fascia envelops our joints, organs and muscles - which is why it is often referred to as muscle skin. With its complex web, fascia ensures that everything remains protected and in place.
It is easy to have an image of the fascial tissue in the peel of an orange:
The flesh of the orange is surrounded and held together by a white, firm skin - similar to the way our muscles are held together by fasciae.
Our fascias not only provide stability, but above all enable mobility by allowing our muscles and layers of muscle tissue to slide smoothly past each other. Fascia also plays an important role in force transmission and body awareness (proprioception) and has a major influence on our posture and the functioning of our musculoskeletal system.
What is fascia made of?
Fasciae consist of various components that together form a flexible and strong connective tissue. This structure enables them to fulfill various functions such as stability, flexibility and force transmission.
Collagen, elastin and nerve fibers as well as receptors are the main components of fascia:
- Collagen is the main component of fascia that gives it tensile strength and stability.
- Elastin ensures the elasticity of fasciae and enables the corresponding stretching.
- Nerve fibers and receptors: Fasciae are rich in nerve endings and receptors such as mechanoreceptors and pain receptors. They are involved in proprioception and pain transmission.
By the way:
Did you know that the fascial network not only holds our entire body together, but also contains 80 times as many pain receptors as our muscles? Fascia is our muscles' nervous system!
Fascia pain as a result of lack of movement
Fasciae are extremely delicate and can be very sensitive to stress, overload and lack of exercise.
You can think of them as a network of elastic bands that surround your body: If you move enough, they remain supple and flexible. If, on the other hand, you move too little or only on one side, this net becomes stiff and the layers of tissue literally stick together - like Vetro.
Lack of movement can quickly lead to fascial adhesions and back pain.
Especially a lack of exercise can lead to thickening and adhesions in the fasciae, which in the worst case can even cause inflammation. But even sitting in the same posture for hours on end, (Keyworddesk work!), it can get hard - the fascia - in the truest sense of the word.
Tight fasciae are not only a frequent cause of back pain and neck tension due to sitting for too long, for example, but can also lead to considerable restrictions in movement.
A tough case: When the lumbar fascia goes on strike
The most common culprit in fascia-related back pain is usually our lumbar fascia. Above the pelvis, it connects our back muscles to our thigh and gluteal muscles, making it the link for many important movements: If it hardens, it can quickly lead to unpleasant lower back pain.
In short: Lack of movement is your fascia's biggest enemy and back pain and tension are often its cry for help. So the next time you find yourself sitting stiffly at your desk for too long and your back starts to ache, remember: your fascia is crying out for attention - and movement is the answer!
Ergonomic office solutions from Aeris promote active working while sitting and standing, bringing more movement into your working day.
Release stiff fascia with targeted fascia training
Targetedtraining of your fascia can loosen stuck fascia and treat the pain.
Fascia training is no longer an insider's tip - in recent years it has become established as an effective method of maintaining tissue elasticity, loosening adhesions and improving circulation. Fascia training can also have a pain-relieving effect on tight or sore muscles.
There are a number of techniques that use targeted pressure to train the fasciae. Fascia training is often used in physiotherapy for regeneration, for example, but can also be done at home with the right equipment.
1. Fascia rollers
Probably the best known tool for training for fascias is the fascia roller, which you can use to work on specific areas of your body that are tense. The pressure of the roller activates 'trigger points', which can relieve pain and improve circulation.
You can simply roll it over the affected areas and adjust the pressure individually. The best time to use it is after sport or on quiet days for active regeneration.
Fascia training with a fascia roller can be helpful for back pain in the lower back area.
2. Fascia balls
Like fascia rollers, these little allrounders are perfect for spot massages. Depending on their size and hardness, you can use them to target deeper layers of tissue and release trigger points.
3. Yoga blocks
Yoga blocks are extremely useful for stretching exercises. They give you enough support to stretch your fascia gently and safely without overloading your body.
4. Thera bands / Resistance bands
Elastic sports bands are also ideal for stretching and strengthening exercises that keep the fascia supple. The dynamic movements promote flexibility and support joint mobility.
Even without equipment, regular full-body stretching is an effective and simple way to train your fascia.
5. Balance boards
The unstable surface of a balance board forces your body to constantly make small balancing movements, which naturally stretches and strengthens the fascia. Balancing also improves proprioception (body awareness), which is also strongly influenced by the fasciae.
More movement in the stiff office workday: fascia training with Aeris
Office work often means one thing: sitting rigidly at a desk for long periods of time - and that can really put a strain on our fasciae. But instead of simply accepting the disadvantages of sitting too much, you can actively do something about it:
With Aeris, you can bring your fascia training directly to your workplace. Whether in the office, home office or any other place where long periods of sitting (or standing) are required.
Dynamic sitting with Aeris office chairs
The classic among office chairs: The Aeris Swopper is your personal trainer at work that won't let you sit motionless at your desk. In fact, it does this so subtly that you hardly notice that it's keeping you moving the whole time!
Its flexible 3D technology provides dynamic movement in all directions: up, down and sideways - so your body is constantly moving while you sit! It promotes blood flow to the fascia and prevents the tissue from sticking or hardening as a result of sitting rigidly. At the same time, it activates the fascia along the spine, preventing back tension.
Instead of sticky fasciae and tension, the Aeris Swopper´s unique 3D technology ensures maximum freedom of movement and a good mood.
The Aeris Swopper office chair is also the ideal companion for your home workout!
With Aeris, stuck fascia doesn't stand a chance!
Our wide range of ergonomic office solutions is specifically designed to keep your body active and in motion, promoting good health. Whether you are looking for maximum comfort or minimalist seating with no backrest, Aeris has the right office chair for you.
Active standing with the Aeris Muvmat
Similar to balance boards, fascia can also be trained with active standing mats. The uneven structure of the Muvmat Aeris Muvmat stimulates the foot muscles and promotes the natural activity of the fasciae. This constantly encourages the body to make light movements that keep your fasciae supple.
The Aeris Muvmat is the perfect add-on for your standing workstation, for example at a height-adjustable desk such as the Aeris Active Desk, to avoid one-sided movements and stiffening of the fasciae.
The topographical 3D structure in the Aeris Muvmat activates the foot reflex zones, relaxes the muscles and keeps the body in motion.
Regular exercise is the key to healthy fascia and a pain-free, flexible body. Even small adjustments in everyday life, such as dynamic sitting or active standing, can make a big difference to your fasciae. The right tools and ergonomic office furniture from Aeris help you to easily integrate more movement into your everyday (working) life - because your body deserves to feel good!