Better Back Basics

Kelly James Enger and sonBy Kelly James-Enger

Have you ever hurt your back? You’re not alone-four in five Americans will suffer from back pain at some point in their lives. People who sit all day-like writers-are particularly susceptible to back problems.
To help avoid such challenges, practice good posture, especially when you’re sitting-your shoulders should be pulled back, head up, stomach tucked in, back slightly curved. Throughout the day, do a “posture check” to make sure you’re not slumping. Use an adjustable chair that’s comfortable and supports your lower back, and don’t bend and twist at the same time, which increases the strain on your back.
Also, avoid sitting for long periods of time which can leave you feeling stiff and sore. Get in the habit of taking a short break from your desk every hour or so. And finally, a regular exercise program including core-strengthening moves like abdominal crunches will help your back stay strong and flexible.

Author, speaker, and consultant Kelly James-Enger is a certified personal trainer and the author of books including Small Changes, Big Results: A 12-Week Action Plan to a Better Life (with Ellie Krieger, R.D.). Her book, Ready, Aim, Specialize! Create your own Writing Specialty and Make More Money, is aimed at novice freelancers; Six-Figure Freelancing: The Writer’s Guide to Making More Money helps experienced writers boost their bottom lines. Visit for free articles about freelancing and more information about her.


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