Ever had back problems? You’re not alone: Four out of five women will
experience pain bad enough to see a doctor, skip work or swear off
stiletto heels for good. Don't fall victim to the odds. Try these
surprisingly simple and effective techniques and stay ache-free.
Shift Into Neutral
Your spine is meant to be in a neutral position — with a moderate
inward curve in the lower back and a moderate outward curve in the upper
back. "Teach" it how to stay put: Stand with your back, shoulders and
heels against a wall and place one hand behind your back, feeling the
slight curve in your spine. "Do this posture check a few times a day to
set your back in neutral," advises Douglas Brooks, an exercise
physiologist in northern California.
Sit Properly
Even the simple act of sitting can put a great deal of stress on the
lower spine. To reduce this pressure, keep your hips and knees flexed at
a 90-degree angle and sit up tall. Placing the balls of your feet about
shoulder-width apart on a one- or two-inch footrest will also help
prevent you from slouching, says Gayle Jasinski, a chiropractor with the
Texas Back Institute in Plano. If you have a desk job, take a posture
break every half hour by standing, stretching or walking around for one
or two minutes. Can’t stop working? Take phone calls standing up.
Lighten Up
Do you really need to haul around two magazines, one PDA, a liter of
water, a cell phone and five lipsticks every time you leave the house?
Women who carry more than five to 10 pounds on one shoulder risk getting
aches in their upper back from the weight, says Jasinski. Reduce your
burden by determining what’s critical to carry, then split it into two
relatively even loads and carry a bag on each shoulder. Better yet, wear
a backpack (slipped over both shoulders and hugging the center of your
back) to transfer much of the weight onto your stronger upper-back
muscles.
Do the Single-Leg Lift
We've all been told to squat when we need to bend over, but most of us
ignore the advice because the movement feels unnatural. Instead, when
you pick up light objects (like a stray shoe or a toy), lift one leg a
couple of inches behind you as you bend over and contract your abs, says
Stuart McGill, Ph.D., a professor of spine biomechanics at the
University of Waterloo in Canada and author of Low-Back Disorders:
Evidence-Based Prevention and Rehabilitation (Human Kinetics, 2002). To
lift heavier objects, such as a basket of laundry, it's still best to
squat first, holding the object close to your body. And remember to
tighten your abs in this position for added back protection.
Warm Up Your Spine
Whether you're about to step onto the tennis court or are waiting for
an exercise class to begin, reduce the stiffness of your back (and
protect your spine from injury) by warming up with a cat/camel exercise.
Start on all fours on the floor, then slowly arch your back up like a
cat; slowly arch down, keeping abdominals
tightened throughout. For the safest and most effective stretch, think
about gently moving the spine rather than jerking into the arches.
Repeat eight times.
Stretch Your Hamstrings
Tight hamstrings pull the pelvis out of alignment, which can lead to
backaches, says Brooks. To keep yours more flexible, stretch daily. Lie
on your back with legs extended. Lift your right leg and pull it toward
you, holding on to your calf. (If you're especially tight, use a sash or
yoga strap.) Hold the stretch for 10 seconds and release. Do four to 10
times, then switch legs.