From crunches to lunches, how to ease the ache
Roughly 8 out of 10 people suffer from back pain at some point during their lives. Women, in particular, are prone to posture and back problems—thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to wage your war.
Sleep right
A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones.
Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.
Tighten those abs
Having strong core muscles (we’re talking abs here) can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor.
Do 2 to 3 sets of 12 reps.
Aim for good posture
Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if you chair doesn’t allow this) and both feet flat on the floor. Another option: Try using a stability ball as your desk chair like many Health staffers do—good posture is a must just to stay on the thing. Start off slow (20 minutes at a time), and if it feels good, stick with it.
Original article and pictures take www.health.com site
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