Ask the doctor


No more backpain

Are you sitting up straight?may be taking a step backward instead.
Super—because if you slump, slouch, orBearing weight on one side or hunching
hunch through the day, you may join theas you walk may cause you pain over
80 percent of Americans who will suffertime.
from back pain at some point in theirSherry Brourman, a Los Angeles–based
lives. Recent research confirms thatphysical therapist who specializes in
what you do every day can trigger“gait training,” healed her back
soreness or spasms. So whether you’reproblems by making a habit of walking
at home Googling for a great deal onthe right way. Her advice: Unlock your
Jimmy Choos or sashaying down the streetknees and concentrate on keeping both
in those heels, you can save yourselfyour ribs and your pelvis “stacked.”
some discomfort by babying your back.Relax your buttocks and pull your
Here’s how.stomach muscles into a “soft hold”
1. Forget the salute(no clenching). Your feet should roll
“Good posture is not standing like afrom heel to ball. Think balanced, not
soldier at attention,” says Arthurrigid, and don’t put too much pressure
White, MD, a renowned back surgeon andon your heels. Brourman recommends
author of The Posture Prescription. Thatpracticing four times a day for 5
General Patton stance puts pressure onminutes until the stance feels natural.
the spine. Instead, White recommends4. Lighten your load
standing in a relaxed, balanced manner.Chances are one side of your body does
And you should check your stancedouble duty, from carrying a toddler
throughout the day—when you’rearound to schlepping your laptop home.
waiting for a latté, say, or anAnd playing favorites throws off your
elevator—and adjust as needed.posture, which can really strain your
That’s what Jean Schatz of Wrentham,muscles, says Daniel Mazanec, MD, head
Massachusetts, started doing afterof spine medicine at the Cleveland
severe back pain threatened to end herClinic Spine Institute.
dental-hygienist career. “When IThe best solution: Switch shoulders or
reposition myself, it always feelships periodically. Duh, right? But
better,” she says. “I’ve actuallybreaking this habit is not always that
had people tell me that I lookeasy. Try resting your purse on your
taller.”left shoulder on the way to work, then
2. Put your feet firstshifting it to your right shoulder on
High arches, flat feet: These footthe way home. Also, whatever you’re
problems, among others, can sabotagecarrying, be sure that you keep it as
your posture and lead to an aching back.close to your body as possible.
Women are particularly vulnerable; they5. Slump less, break more
suffer from four times as many footBetween work, Web surfing, and TV
ailments as men. And narrow, ill-fittingwatching, you probably spend most of
high heels are enemy number one. Butyour day sitting, which is murder on
doctors agree that custom-madeyour back. Throw poor posture into the
corrective shoe inserts (orthotics) canequation, and look out. A landmark
improve most of these troubles. ThereSwedish study shows that sitting upright
are even “dress” orthotics for yourincreases the force on the spine by 140
pumps. “Orthotics can tilt thepercent, compared with standing; slump,
alignment into balance and relieve backand that number rises to 185 percent.
stress,” says Robert Shmerling, MD, aRules to sit by: Line up head over
Harvard Medical School associateshoulders and shoulders over hips, rest
professor.on your “sitz bones” (the two bones
They can be expensive, though—$250 toin your rear end), and place feet flat
$400—and generally aren’t covered byon the floor with legs at a 90-degree
insurance. But moderation can help, too.angle. And don’t just sit there; take
Wear those Choos for meetings andbreaks every 45 to 60 minutes to prevent
parties, but for extensive walking, slipstrain, recommends Norman J. Kahan, MD,
on comfortable shoes (heels no higherdirector of Sports and Occupational
than 1 1 inches, or 2 inches forMedical Associates in Cupertino,
wedges).California. He advises getting up and
3. Walk this waystretching. Neck rolls, chin tucks, and
Studies show that walking relieves backbending back with your hands on your
pain. But if your posture is poor, youhips can unkink muscles.



1 A B C D E F 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136