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We've Got Your Back

by Michele Bender

Low-back pain is more common than the common cold-the official stats say that one in four adults experience lower-back pain at least once daily (and that sounds a bit skimpy to us). Get relief with these tips from top experts.

Deborah Kearney, author of
Ergonomics Made Easy
Sitting with your legs in the right position can take the pressure off the lumbar spine in your lower back. You should have a fist distance between the front edge of your chair and the back of each calf, and your knees should be in line with your hips (use a foot rest if you need to).

Robin Rothenberg, yoga therapist and author of The Essential Low Back Program: Relieve Pain & Restore Health
The Cat/Cow Pose can relax tense muscles: Start on all fours with hands below shoulders and knees hip-width apart. Inhale as you lift your tailbone, head and chest and arch your back. As you exhale, contract your abs, tuck your tailbone under and round your back. Repeat six to eight times every day.

Dr. Roger Chou, pain management expert and associate professor at
Oregon Health & Science University
Using a heating pad when the pain first comes on may increase blood flow, stimulate the release of feel-good chemicals or simply be comforting. As little as 20 minutes and as long as 8 hours have been shown to help (experiment to see what works best for you). A 20-minute warm bath may have the same effect.

first appeared: 4/1/2009