1. Keep Active - I don't necessarily mean for fat loss, cardio or sport, although all of those are good (make sure you are stretching appropriately after any of those activities or you are headed for trouble.).
I am referring more to consciously and consistently making time for a short walk. (It could be as short as five minutes...more is obviously better.) But do it and make sure you are paying attention to your movement while you are. Walk symmetrically, it should even. Each step should sound like the last. Walk with your body not your legs; lengthen your stride and get your shoulder blades (not arms) moving. Our nervous system develops a rhythm and that will start to pump the muscles and soften them.
2. Sit Tall - Your Grandmother and Mother were right all along and really did know what is best for you. (who would of thought) Don't slouch!! Keep your chest up, chin up and abs tight. (picture a stack of jelly doughnuts, if you put to much pressure on one side or the other without the proper support structure it is going to be a mess.) Your discs and tailbone are sensitive structures and are safe and neutral when you are standing and sitting tall. (Remember to stretch your back, glutes, hamstrings and hips at the end of each major activity at days end. If possible.
3. Keep Strong - You hear alot about core muscles everywhere and from everybody. I am not usually one to agree with the majority. However, when it comes to relieving or even avoiding back pain a strong core will be a huge advantage. But what does core mean? Most people believe it to mean "their abs" and your abs are certainly a part of your core but do not compose your whole core. When we mention keep your core strong we are referring to your glutes (all three - yes there are three the group generally referred to as your butt), your quads(the front of your leg), the top of your hamstrings, your erectors (lower back) and of course your abs. Part of being strong is also being flexible. Be sure to stretch each of these areas often as well.
4. Lift Properly - Everybody has heard this before. "Lift with your legs, not your back" is what you'll hear quite often. If everybody knows this and if it were totally true why does 80% of the population still suffer from back pain? Why is it you can hurt your back or neck sneezing or picking up your keys while there are others lifting hundreds of pounds pain free? I'll tell you... its technique and flexibility. Do not "lift with your legs" and "don't lift with your back".
Keep your muscles loose all of the time and lift with the whole complex we referred to in key #3 every time. Bend at your knees and your hips.
Stick your butt out with forward bending; like sitting down onto a toilet and do not let your back round over.
5. Pay Attention To Your Feet - What? We know it sounds funny. But, how many steps a day do you take and where does all of that energy from each step go? You may take 3,000 to 15,000 steps a day. It is important to ensure you are supported and your foot is striking safely with each step. If you're spending a lot of time on your feet, wear flat supportive shoes. Yes, ladies that means no heels and some arch support. Make sure you replace old shoes; they're made to be replaced definitely within a year or even less depending on mileage. Also ensure that the muscles in your feet and lower legs are strong to improve your own arch support.
