Resolving to Get in Shape? 5 Things to Help You Avoid Back Pain

Improving health and fitness - including losing weight - is a popular goal. Thousands of people trek to the local gym, pick up their weights at home, or race to the nearest aerobics class in a gung-ho attempt to be healthy, fit and trim.

But, what many people will also soon realize is that in their mad dash to shed pounds, they will find themselves instead adding back pain.

"Good posture allows for muscular and skeletal balance, which protects the body structures against injury while exercising," says Betsy Annesser, a medical liaison for Relax The Back who holds a doctorate in physical therapy. "If you're practicing poor posture in your day to day activities - you're very likely to carry that same posture into your exercise routine. And the result is often more than you've bargained for - an episode of back pain that tends to derail all your best intentions to turn over a new fitness leaf."

Here's a checklist from Relax The Back and their educational partner SpineUniverse.com of things to consider and actions to take to protect your back when starting a new exercise program:

1. Check your posture. Whether sitting at your desk working or using hand weights at the gym, pull your shoulders back and keep your head erect. Your head weighs 8 to 12 pounds and you strain your upper back muscles every time you allow it to hang forward. Keeping your shoulders pulled back aligns your head and shoulders so that you're working the muscles properly, avoiding strains and tears.

2. Stop slouching. Sit with your pelvis lined up below your shoulders. Look for chairs that feature lumbar support and a counter seat pan. Long-term slouching takes its toll on your spine, allowing important supportive muscles to weaken, leaving you more vulnerable to injury during exercise. If the chairs you use most do not provide enough support, consider chairs with ergonomic features, such as the Zero Gravity chairs. Zero Gravity recliners maintain the neutral posture of your spine even while reclining.

Interactive Health® Perfect Chair from Relax The Back

3. Stand tall. The taller you stand, the straighter your spine. Your ears, shoulders, hips, knees and ankles should form a straight vertical line. For those of you who have been exposed to yoga - think Mountain Pose.

4. Strengthen your core muscles. Be sure to include a strengthening regimen for your core muscles that support your spine. A well-rounded strengthening program will include exercises for all of the large muscles, from your chest to your pelvis. An exercise ball is an excellent -- and safe -- in-home tool for increasing core muscle tone.

5. Start slow and be consistent. Poor posture doesn't happen overnight - and correcting doesn't either. Whenever you start a new exercise program, don't try to do everything at once. Start out with fewer repetitions and see how your body responds. Pain does not necessarily translate into a gain in fitness. Develop a set schedule for your exercise routine, rather than subjecting your body to exercise intermittently. Don't forget to continue this regime even when you travel, whether it is at the hotel fitness center or using easy-to-pack resistance bands.

Getting in shape is a great idea - but make sure you don't set yourself back by failing to protect your back!

About Relax The Back
Relax The Back is the nation's largest franchisor of retail devoted exclusively to providing back care solutions for the more than 75 million Americans who suffer from back and neck pain. Relax The Back stores feature well-trained staff who are eager to share their extensive knowledge about preventing and relieving back pain, as well as match products to each client's specific needs. With more than 100 franchise locations throughout North America, Relax The Back offers an unparalleled selection of medically-endorsed, high-quality back/relaxation products. Information about the company and its products can be found at www.relaxtheback.com.