| Are you sitting up straight? Super—because if | | | | backward instead. Bearing weight on one side or |
| you slump, slouch, or hunch through the day, you may | | | | hunching as you walk may cause you pain over time. |
| join the 80 percent of Americans who will suffer from | | | | Sherry Brourman, a Los Angeles–based |
| back pain at some point in their lives. Recent research | | | | physical therapist who specializes in “gait |
| confirms that what you do every day can trigger | | | | training,†healed her back problems by making |
| soreness or spasms. So whether you’re at | | | | a habit of walking the right way. Her advice: Unlock |
| home Googling for a great deal on Jimmy Choos or | | | | your knees and concentrate on keeping both your ribs |
| sashaying down the street in those heels, you can | | | | and your pelvis “stacked.†Relax |
| save yourself some discomfort by babying your back. | | | | your buttocks and pull your stomach muscles into a |
| Here’s how. | | | | “soft hold†(no clenching). Your feet |
| 1. Forget the salute | | | | should roll from heel to ball. Think balanced, not rigid, |
| “Good posture is not standing like a soldier at | | | | and don’t put too much pressure on your |
| attention,†says Arthur White, MD, a | | | | heels. Brourman recommends practicing four times a |
| renowned back surgeon and author of The Posture | | | | day for 5 minutes until the stance feels natural. |
| Prescription. That General Patton stance puts pressure | | | | 4. Lighten your load |
| on the spine. Instead, White recommends standing in a | | | | Chances are one side of your body does double duty, |
| relaxed, balanced manner. And you should check your | | | | from carrying a toddler around to schlepping your |
| stance throughout the day—when | | | | laptop home. And playing favorites throws off your |
| you’re waiting for a latté, say, or an | | | | posture, which can really strain your muscles, says |
| elevator—and adjust as needed. | | | | Daniel Mazanec, MD, head of spine medicine at the |
| That’s what Jean Schatz of Wrentham, | | | | Cleveland Clinic Spine Institute. |
| Massachusetts, started doing after severe back pain | | | | The best solution: Switch shoulders or hips periodically. |
| threatened to end her dental-hygienist career. | | | | Duh, right? But breaking this habit is not always that |
| “When I reposition myself, it always feels | | | | easy. Try resting your purse on your left shoulder on |
| better,†she says. “I’ve | | | | the way to work, then shifting it to your right shoulder |
| actually had people tell me that I look taller.†| | | | on the way home. Also, whatever you’re |
| 2. Put your feet first | | | | carrying, be sure that you keep it as close to your |
| High arches, flat feet: These foot problems, among | | | | body as possible. |
| others, can sabotage your posture and lead to an | | | | 5. Slump less, break more |
| aching back. Women are particularly vulnerable; they | | | | Between work, Web surfing, and TV watching, you |
| suffer from four times as many foot ailments as men. | | | | probably spend most of your day sitting, which is |
| And narrow, ill-fitting high heels are enemy number one. | | | | murder on your back. Throw poor posture into the |
| But doctors agree that custom-made corrective shoe | | | | equation, and look out. A landmark Swedish study |
| inserts (orthotics) can improve most of these troubles. | | | | shows that sitting upright increases the force on the |
| There are even “dress†orthotics | | | | spine by 140 percent, compared with standing; slump, |
| for your pumps. “Orthotics can tilt the | | | | and that number rises to 185 percent. |
| alignment into balance and relieve back | | | | Rules to sit by: Line up head over shoulders and |
| stress,†says Robert Shmerling, MD, a | | | | shoulders over hips, rest on your “sitz |
| Harvard Medical School associate professor. | | | | bones†(the two bones in your rear end), and |
| They can be expensive, though—$250 to | | | | place feet flat on the floor with legs at a 90-degree |
| $400—and generally aren’t | | | | angle. And don’t just sit there; take breaks |
| covered by insurance. But moderation can help, too. | | | | every 45 to 60 minutes to prevent strain, recommends |
| Wear those Choos for meetings and parties, but for | | | | Norman J. Kahan, MD, director of Sports and |
| extensive walking, slip on comfortable shoes (heels no | | | | Occupational Medical Associates in Cupertino, |
| higher than 1 1 inches, or 2 inches for wedges). | | | | California. He advises getting up and stretching. Neck |
| 3. Walk this way | | | | rolls, chin tucks, and bending back with your hands on |
| Studies show that walking relieves back pain. But if | | | | your hips can unkink muscles. |
| your posture is poor, you may be taking a step | | | | |