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