Get Your Back in Business

The Culprit

Unforgiving floors
Surfaces with no give--like ceramic tile or hardwood flooring--can make each step stressful for your lower back.

Cheap fix: Cushion yourself
Position thick, nonskid rugs or rubber mats where you frequently stand, like in front of the sink, stove, washer, and dryer. This absorbs shock and reduces stress, says Silverman.

Cheap fix: Get a leg up
When standing in place for a while--washing dishes, for example--rest one foot on a low stool or the shelf under the sink. Switch legs every 5 minutes. It'll take the strain off your lower back and help relax tense muscles.

Money well spent: Install softer surfaces
Think about replacing troublesome materials with carpet, cork, linoleum, or "floating" floors (laminate or wood laid over a soft foam pad).

The Culprit

A slouchy sofa
Soft, fluffy furniture may seem relaxing, but sofas and chairs without back support encourage slouching--which many studies show can triple the pressure on the disks in your spine, says Katz.

Cheap fix: Use props
Tuck a throw pillow, lumbar roll, or even a rolled-up towel behind the small of your back to help you sit up straight. Rest feet on a small footstool, and keep your chin up, rather than tucked against your chest, while you lounge.

Money well spent: Back-friendly furniture
Look for models that encourage good posture: feet on the floor, thighs parallel to the ground, head centered over shoulders, and back supported. Shopping for a recliner? Make sure its back is snug against your lower spine and cradles your shoulders and neck, says Katz.

Sleep Deeply Tonight: A Good Mattress
We spend a third of our lives in bed. But a mattress that's too soft or firm won't support your spine properly. Here's how to fix--or upgrade--yours so you prevent pain and sleep better every night:

Firm up a squishy bed. For quick relief, slide a sheet of 3/4-inch plywood (at home improvement stores) between the mattress and box spring.

Know when to shop. If you wake up sore every day, or if your mattress is saggy, lumpy, or more than 7 years old, it's time to invest in a new one.

Test-drive several models. Lie in your preferred position for about 10 minutes on each mattress. You should feel comfortable and supported and your back muscles should be relaxed.

Buy for durability. Choose a coil count of at least 400 for a queen mattress, 480 for a king (models without springs can vary widely, so research them carefully). Make sure the retailer has an exchange policy, too: You won't know for several nights whether you've found the right one.

The culprit: Logging hours on a laptop

Sure, you can surf the Web from bed and draft PowerPoint presentations on the couchbut you'll pay for it. "I want to throw laptops right out the window," Brinkley grouses. They force you to tuck in your neck, hunch over, and type with arms akimbo, which can lead to back and neck strain and repetitive stress injuries, she explains.

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