No more backpain

Are you sitting up straight? Super—because ifbackward instead. Bearing weight on one side or
you slump, slouch, or hunch through the day, you mayhunching as you walk may cause you pain over time.
join the 80 percent of Americans who will suffer fromSherry Brourman, a Los Angeles–based
back pain at some point in their lives. Recent researchphysical therapist who specializes in “gait
confirms that what you do every day can triggertraining,” healed her back problems by making
soreness or spasms. So whether you’re ata habit of walking the right way. Her advice: Unlock
home Googling for a great deal on Jimmy Choos oryour knees and concentrate on keeping both your ribs
sashaying down the street in those heels, you canand 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 saluteshould roll from heel to ball. Think balanced, not rigid,
“Good posture is not standing like a soldier atand don’t put too much pressure on your
attention,” says Arthur White, MD, aheels. Brourman recommends practicing four times a
renowned back surgeon and author of The Postureday for 5 minutes until the stance feels natural.
Prescription. That General Patton stance puts pressure4. Lighten your load
on the spine. Instead, White recommends standing in aChances are one side of your body does double duty,
relaxed, balanced manner. And you should check yourfrom carrying a toddler around to schlepping your
stance throughout the day—whenlaptop home. And playing favorites throws off your
you’re waiting for a latté, say, or anposture, 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 painThe 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 feelseasy. Try resting your purse on your left shoulder on
better,” she says. “I’vethe 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 firstcarrying, be sure that you keep it as close to your
High arches, flat feet: These foot problems, amongbody as possible.
others, can sabotage your posture and lead to an5. Slump less, break more
aching back. Women are particularly vulnerable; theyBetween 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 shoeequation, 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” orthoticsspine by 140 percent, compared with standing; slump,
for your pumps. “Orthotics can tilt theand that number rises to 185 percent.
alignment into balance and relieve backRules to sit by: Line up head over shoulders and
stress,” says Robert Shmerling, MD, ashoulders 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 toplace feet flat on the floor with legs at a 90-degree
$400—and generally aren’tangle. 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 forNorman J. Kahan, MD, director of Sports and
extensive walking, slip on comfortable shoes (heels noOccupational 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 wayrolls, chin tucks, and bending back with your hands on
Studies show that walking relieves back pain. But ifyour hips can unkink muscles.
your posture is poor, you may be taking a step