Especially in the office, where prolonged sitting is often the norm, our fascia silently suffers – until it manifests as tension and back pain.
In this article, you’ll learn what fascia actually is, what happens when it causes pain, and what you can do about it.
What is fascia and what is its function?
Fascia are net-like connective tissue structures that run throughout the entire human body. Among other things, they envelop our joints, organs, and muscles – which is why they are often referred to as "muscle skin." With their complex network, fascia ensure that everything stays protected and in place.
You can visualize fascial tissue when peeling an orange:
The pulp of the orange is encased and held together by a white, firm skin – similar to how our muscles are by fascia.
Our fascia not only provide stability but also enable mobility by allowing our muscles and tissue layers to glide smoothly past each other. Furthermore, fascia play an important role in force transmission and body awareness (proprioception) and have a great influence on our posture and a functioning musculoskeletal system.
What are fascia made of?
Fascia consist of various components that together form a flexible and strong connective tissue. This structure enables them to fulfill different functions such as stability, flexibility, and force transmission.
Collagen, elastin, nerve fibers, and receptors are the main components of fascia:
- Collagen is the main component of fascia, providing them with tensile strength and stability.
- Elastin ensures the elasticity of fascia and allows for corresponding stretching.
- Nerve fibers and receptors: Fascia 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 are, so to speak, the "nervous system" of our muscles!
Fascia pain as a result of lack of exercise
Fascia are extremely sensitive and can react very sensitively to stress, overuse, and lack of exercise.
You can imagine them as a network of elastic bands surrounding your body: If you move enough, they remain supple and flexible. If, however, you move too little or only in a one-sided way, this network becomes stiff and the tissue layers literally stick together, similar to a Velcro fastener.
Lack of movement can quickly lead to fascial adhesions and thus to back pain.
Particularly with lack of exercise, thickening and adhesions of the fascia can occur more easily, which in the worst case can even trigger inflammation. But even if, for example, you maintain the same posture for hours (keyword desk work!), it can become hard – meaning your fascia, in the truest sense of the word.
Adhered fascia, for example, due to prolonged sitting, are not only a common cause of back pain and neck tension but can also lead to significant limitations in movement.
Tough case: When the lumbar fascia goes on strike
The most common culprit for fascia-related back pain is usually our lumbar fascia. It lies over the pelvis and connects our back muscles with the thigh and gluteal muscles, thus serving as the link for many important movements: If it hardens, unpleasant lower back pain can quickly occur.
In short: Lack of exercise is the archenemy of your fascia, and back pain and tension are often their cry for help. The next time you sit stiffly at your desk for too long and your back aches, remember: Your fascia are screaming for attention – and movement is the answer!
Ergonomic office solutions from Aeris promote active sitting and standing work, bringing more movement into your daily work life.
Loosening adhered fascia with targeted fascia training
Through targeted fascia training, adhered fascia can be loosened and pain can be treated.
Fascia training is by no means a secret tip anymore – it has established itself in recent years as an effective method to keep tissue elastic, release adhesions, and promote blood circulation. Fascia training can also have a pain-relieving effect on tension or sore muscles.
There are a whole range of techniques in which the fascia are trained through targeted pressure. Fascia training is, for example, often used for regeneration in physiotherapy, but can also be carried out independently at home with the right aids.
1. Fascia rollers
Probably the most well-known aid for fascia training is the fascia roller, which you can use specifically to treat tense areas of the body. The pressure of the roller activates so-called "trigger points," which can relieve pain and improve blood circulation.
You can simply roll it over the affected areas and adjust the pressure individually. The best time for use is after sports or on quiet days as active regeneration.
For lower back pain, fascia training with a fascia roller can be helpful.
2. Fascia balls
These small all-rounders are, similar to fascia rollers, perfect for targeted massages. Depending on their size and hardness, you can use them specifically to reach deeper tissue layers and release trigger points.
3. Yoga blocks
Yoga blocks are very helpful, especially for stretching exercises. They offer you sufficient support to gently and safely stretch your fascia without overstraining your body.
4. Resistance bands
Elastic sports bands are also excellent for stretching and strengthening exercises that keep the fascia supple. Through dynamic movements, they promote flexibility and support joint mobility.
Even without aids, regular full-body stretching is an effective and simple fascia training.
5. Balance Boards
The unstable surface of a balance board forces your body to constantly make small compensatory movements, thereby naturally stretching and strengthening the fascia. In addition, balancing improves proprioception (body awareness), which is also strongly influenced by the fascia.
More movement in the rigid office routine: Fascia training with Aeris
Office work often means one thing: long, rigid sitting at a desk - and that can really take a toll on our fascia. But instead of simply accepting the disadvantages of sitting for too long, you can actively do something about it:
With Aeris, you bring your fascia training directly to your workplace. Whether in the office, home office or any other place where prolonged sitting (or standing) is required.
Dynamic Sitting with Aeris Office Chairs
The classic among office chairs: The Aeris Swopper is your personal trainer at the workplace, who won't let you sit motionless at your desk. It does this so subtly that you barely notice it keeps you moving all the time!
Its flexible 3D technology ensures dynamic movements in all directions: up, down, and sideways - so your body remains constantly in motion while sitting! Blood circulation to the fascia is promoted, and adhesion or hardening of the tissue due to rigid sitting is prevented. At the same time, the fascia along the spine are activated, which prevents back tension.
Instead of adhered fascia and tension, the unique 3D technology of the Aeris Swopper ensures maximum freedom of movement and a good mood.
The Aeris Swopper office stool is also an ideal companion for your home workout!
With Aeris, adhered fascia has no chance!
Our wide range of ergonomic office solutions is specifically designed to keep your body active and in motion, thereby promoting your health. Whether you are looking for maximum comfort or prefer a minimalist approach without a backrest – Aeris has the right office chair for every need.
Active Standing with the Aeris Muvmat
Similar to balance boards, fascia can also be trained with active standing mats. The uneven structure of the Aeris Muvmat stimulates the foot muscles and promotes the natural activity of the fascia. This constantly encourages the body to make slight movements that keep your fascia supple.
The Aeris Muvmat is the perfect add-on for your standing workstation, for example at a height-adjustable desk like the Aeris Active Desk, to avoid one-sided movements and stiffening of the fascia.
The topographic 3D structure in the Aeris Muvmat activates foot reflex zones, relaxes muscles, and keeps the body in motion.
Regular movement is key to healthy fascia and a pain-free, mobile body. Even small adjustments in everyday life, such as dynamic sitting or active standing, can make a big difference for your fascia. The right aids and ergonomic office furniture from Aeris help you to easily integrate more movement into your daily (work) life - because your body deserves to feel good!
