Stand proudly
Once the shoulders start deviating from a nicely pushed-back position, with the chest consequently pushed forward a little, the likelihood of back pain increases greatly. The advice from the National Back Pain Association (NBPA) is: "When standing for long periods of time, consider whether your shoulders are rounded; if so, pull them back gently. Remember that placing pressure on one leg throws the spine into a sideways curvature, which can make the shoulders and hips uneven. Keep an eye on the way your head sits on your shoulders. Try and find the correct alignment for the head, neck and upper spine." Chi gung practitioners achieve that alignment by imagining (when standing) a golden thread pulling the crown of their head upwards.
Sit properly
The personal computer age means we tend to slump forward, for which the pay-off is bad posture, lack of work for the core muscles and a lower back pain pandemic. Personal trainer Jenny Wildi suggests using a Fitball around the house. "If used for sitting, they need to be sized a little larger than for exercise. Also, don't use it all day. Moving your position is very important. Thirty minutes on a ball, 30 minutes sitting on a chair, and getting up and walking around regularly can definitely help."
Sleep well
When we sleep, our backs release the stress accumulated during the day, and the force that our body weight places on the spine is greatly reduced. If your bed is more than eight years old, or has moulded itself to the shape of someone else's body, renewed back pain is likely. The NBPA suggests buying a new mattress for each family member, providing personalised firm support rather than someone else's bodyprint. You might also consider purchasing a Mobilizer, a massaging device that fastens to the bed.
Stretch
Back pain used to mean taking to your bed and staying there. Tom Seabourne, author of Power Body (YMAA), explains why that's the worst response: "A vicious cycle occurs when your back hurts. You lie down in bed. Your muscles atrophy. Your connective tissues and muscles shorten. Your fitness deteriorates." Strengthening and stretching the muscles girdling the spine - the core stability muscles - is key. Pilates, Alexander Technique and its younger relative Gyrotonics all specifically address this issue. Those after a more dynamic form of exercise should look to Kettlebells, a cross between a dumbbell and a cannonball, with a handle on top. Every movement you make with them uses those core stabilisers. On no account neglect the post-workout stretching.
Take up a soft martial art
Soft, or internal martial arts - tai chi, chi gung, ba gua, hsing I and aikido - require the subtle harnessing of one's "chi power", rather than the more strength-based hard, or external, arts such as karate. Practitioners of soft martial arts often speak of their spines experiencing gentle massage during the various practice sequences. Bruce Frantzis, author of The Power Of Internal Martial Arts (North Atlantic Books), explains the process: "The opening and closing, compression and expansion of the fluids inside the body release power." Add to that the strengthening of the core muscles recruited for the drills, and you've a great backcare package.
Get coordinated
University of Copenhagen researchers gave a strengthening programme to one group of lower back pain sufferers, and a coordination workout to another. The latter consisted of balance exercises such as knee-elbow touches and the use of a wobble board. Both groups' lower back pain diminished similarly, which suggests that training to be well balanced and coordinated in one's movements is as important as being strong.
Chill out
US shock-jock Howard Stern was a martyr to his lower back pain until he discovered Mind Over Back Pain by Dr John Sarno, who has a modern take on Freud's Conversion Hysteria theory: he believes many sufferers are victims of tension myositis syndrome, whereby stress and repressed anger cause the brain to lessen blood supply to the lower spine. No exercise is required; address the anger issues.
