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