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Anne Stein, M.S.
Sports & Fitness Journalist/Author

Whether you’re putting baby in her car seat, chasing your toddler around a playground or picking your child up off the floor, mothering involves nearly constant lifting, pushing, pulling and bending, all of which puts a strain on your neck, shoulders, and especially your back.

The key to maintaining a healthy back, says Dr. Sheila A. Dugan, a physical medicine and rehab specialist at Chicago’s Rush University Medical Center, is to maintain a neutral spine.

When you bend over to pick things up, for example, whether it’s toys, your toddler, or a car seat, try not to round or curve your back. Straighten the spine and bend down from the knees; pick things up by straightening your knees. As much as you can, be aware of your posture throughout the day to avoid back strain.

The American Physical Therapy Association offers the following guidelines to protect your back during these common ‘mommy’ activities:

Lifting your child from the floor
Stand close to your child, keep back straight, put one foot in front of the other and lower yourself (kneel) onto one knee. Hold your child with both arms close to your body (just as you would with a heavy object), tighten stomach muscles and push up with both legs to a standing position.

Putting your child in and taking her out of a crib
Lower rails as far as possible. With feet shoulder-width apart, bend at the hips and pick up baby with both arms, holding her close to your chest. Don’t curve/curl your back over the rails.

Pushing a stroller
Again, stay as close to the heavy object (the stroller) as possible, keeping your back straight and shoulders back. Maintain good posture, rather than leaning and pushing the stroller with your arms and hunching the shoulders.

Carrying and holding your child
When carrying your child, hold her close to the center of your body with both arms. Avoid the one-arm, one-hip hold; it puts too much stress on one side of your body. Be aware of maintaining good posture, with straight back and upright shoulders. Consider an infant carrier that centers the baby’s weight (see below).

Picking up toys
Keep your head and back straight, bend at the waist and extend one leg straight behind as you pick up toys.

Other tips

• When nursing your baby or reading to your toddler, pick a firm chair with back support. If you nurse or read to your child in bed, don’t bend your neck or curl your back. Use a wall or headboard for back support.

• Infant carriers that are centered either on your front or back are good for even weight distribution. Infant car seats should be carried with both hands, centered in front of you. Consider using a backpack instead of a diaper bag to balance weight and avoid shoulder/back stress.

In addition to paying attention to posture and how you lift, stretching and strengthening exercises are necessary for good back/neck/shoulder health. Take at least 10-15 minutes a day to stretch, focusing on hip flexors, back, shoulders and neck, which are involved in proper posture and neutral alignment.

Strengthening exercises should focus on the abdominals, glutes, back, hips, pelvis and the scapula retractors (the muscles that pull the shoulders back) to allow the body to support proper alignment.

And while it might seem impossible to fit in cardio, aim for the recommended amount of five days a week, 30 minutes a day. Studies have shown you can accumulate this through 10-minute bouts, as well. Those few minutes spent sweating will make you a happier, healthier mom.

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Anne Stein, M.S.
Sports & Fitness Journalist/Author

A bad economy, tension at work, aging parents, angry drivers – it’s tough to get a break these days from the stresses of everyday life.

The typical advice is to get a few minutes of peace and well-being – if you have the time to do it – though exercise, meditation, or journaling. Spend time with friends, develop hobbies, and focus on others through volunteering.

But one woman, author Anne D. LeClaire, has come up with a surprisingly effective tool that anyone can practice, no matter how much time you have. It’s silence.

On the first and third Mondays of each month, she doesn’t talk to anyone (including her husband, daughters, neighbors and friends). She doesn’t use email, listen to radio or TV, and she keeps her schedule as clear as possible. She’ll often spend time sitting at her computer, working on her latest novel.

Her silent days weren’t always this drastic, and you can start in increments as well. Seventeen years ago, LeClaire simply turned the radio off in her car when she drove. Then she stopped turning on the TV for background noise while working. Now she practices completely silent days.

The result? “I feel like I’ve been to a spa after each silent day,” LeClaire says. “I have so much more energy.” LeClaire documents her practice in the book, “Listening Below the Noise” (Harper).

The silent days have taught LeClaire that we usually don’t need to return phone calls and emails the moment we receive them. When she got a notice from her bank that she was overdrawn – and it was the bank’s mistake – she had to wait a day to call back. Being forced to wait actually stemmed her anxiety. After all, she couldn’t do a thing about it — just for one day.

“Whether it’s health, financial, political or a relationship crisis, it’s imperative to stop and be quiet. It gives you time to reflect and not just mindlessly react and raise the ante of noise.”

Silent days also provide a break from the constant flow of information we receive, and it’s a welcome relief. “All that bad news will be there tomorrow, and so much of that news engenders fear,” she says. “Just being away from it for a day helps us regain our reality.”

LeClaire has these tips for incorporating silence into your life. Try one or two at a time:

• Have one hour of quiet time before bed. No TV, computer or television.
• Turn off the radio while driving.
• Do routine chores in silence.
• Don’t turn on the TV or radio every time you walk into a room.
• Eat alone, without a book, magazine, or other distraction.
• Practice meditation. If you’re new, try five minutes a day, then increase slowly.
• Set aside one morning a month for not talking.
• Don’t constantly check email, Facebook, and other sites. Take a break for an hour or two, or schedule certain times to check in.
• Give yourself 10 minutes of quiet time after waking up. Don’t turn on the radio, TV or computer as soon as you get out of bed.

DeaPeaJay/flickr

Anne Stein, M.S.
Sports & Fitness Journalist/Author

When they first came out nearly 30 years ago, laptop computers weren’t intended to take the place of desktops. They were meant to be a handy tool for workers who spent time away from their desks but needed easy access to a computer.

Today, laptops outsell desktops and they’re a constant companion on trains, planes, offices and yes, even in bed. Unfortunately, laptops aren’t designed to be used for hours on end, and the results for millions of users who scrunch up in small places with an awkwardly placed computer are sore necks, shoulders, wrists and backs.

The problem is ergonomics. The screen’s usually not at the correct height (you’re often peering down at it) and the keyboard and mouse are attached, forcing your wrists and arms into over or under-stretched positions. If your laptop and accessories weigh more than 10 pounds and you lug them constantly, shoulder and back pain are quick to develop.

To avoid laptop stress and strain, make your laptop fit you, rather than force your body to contort and fit your laptop. Especially if you’re using it for long periods of time (as a desktop substitute), be sure to do the following:

• Take breaks. Your body isn’t made to be static for long periods of time. Stretch your neck, back, arms, shoulders, and wrists. Glance up and away from the screen occasionally while working to give your eyes a break.  Need a reminder?  Check this out.

• Dock it. When at your desk, dock your laptop and use full sized screens to ensure that what you’re working on is at eye level. This keeps your head/neck in a neutral, healthy position, rather than craning up or tilted too far down.

• Accessorize. Attach a separate keyboard and mouse to keep your arms and wrists in a neutral position (at 90 degrees), rather than overstretched or scrunched in. Keep your mouse at the same height as your keyboard and close enough to avoid straining the shoulders and neck

• Stay (properly) seated. While you can use a laptop in almost any position, it doesn’t mean you should.  Use a chair that supports your lumbar spine and allows your feet to be flat on the floor.   Also, don’t lie on your stomach and use your laptop in bed or on the floor. Your lower back doesn’t like the stress.

• Think big. Tiny seems cool, but if you can’t see your screen easily, you’re adding eyestrain to the list of laptop maladies. Same with your keyboard: If you can’t comfortably type on it, consider getting a larger size.

• Lug smart. Lugging your laptop. If you carry your laptop a lot from one location to another, consider a backpack-style bag to distribute the weight evenly on your back/shoulders, rather than a shoulder bag that stresses out one shoulder constantly. Bags on wheels are also handy, especially if you’re carrying batteries, portable printers, and other components. If you must shoulder your laptop, switch sides often.

• Prop it up. If a desk or table isn’t available where you’re working, elevate the laptop with a pillow or books to achieve as neutral a position as possible for your wrists. Angle the screen as much as you can to avoid neck strain.

• Avoid the super comfy slouch. If you’re sitting on a sofa or cushy chair without back support, be aware of poor posture. Find a cushion, towel or pillow to support your lumbar spine.

• Relax. Constantly claw-gripping your mouse will irritate your hand and wrist.  Make sure to relax your hand when you’re using you mouse and stretch it out and move it as much as possible.

zara/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

The pain

Experts aren’t sure what causes tension headaches, but we do know they’re the most common headache around, affecting nearly 90 percent of women and 70 percent of men at some point in life.

Better-known as tension-type headaches, these often feel like a (head) band of pressure wrapped around the front and/or sides of the head and neck. The pain is constant, rather than throbbing like a migraine, ranges from mild to moderate, and can last anywhere from 30 minutes to a few days.

Why so tense?

It’s theorized that a change in serotonin, endorphins and other brain chemical levels might be the cause of tension-type headaches, but a whole list of things are thought to also trigger them, including:

• Stress (this is the primary culprit)
• Depression, worry, anxiety
• Jaw clenching/teeth grinding
• Muscle tension/working, standing or sitting in one position for long periods of time

Tension-type headaches are most common among people in their 40s, although they affect all ages.

Pill me or pamper me

Over the counter pain medications (NSAIDs – non-steroidal anti-inflammatories, such as aspirin or ibuprofen) can be helpful, but if they’re overused, can actually start triggering headaches. Antidepressants are sometimes prescribed to stabilize brain chemicals.

Non-medical remedies that work for some sufferers include rest, ice packs, heating pads and hot baths or showers. A variety of stress-relieving practices, along with non-medical remedies, seems to work best in preventing and/or relieving the pain and frequency of tension-type headaches.

The main goals of these remedies are to reduce stress and relax tense muscles. One or more of these remedies may be needed to have an effect on the frequency and pain of your headaches.

Finally, it’s important to keep a headache diary to see what techniques work and how other factors, including diet, sleep, and exercise, affect your headaches. You may notice a pattern of events that trigger your headaches, such as skipping meals, not getting enough sleep, or dealing with a difficult person or situation.

Tips for relaxation

Try one or more of the following to manage stress, relax muscles, and reduce headache pain and frequency:

• Deep breathing
• Biofeedback
• Meditation
• Yoga
• Progressive muscle relaxation
• Therapy to deal w/depression and anxiety
• Therapy to teach you to deal effectively with stress
• Ice pack or heating device (depending on what works best for you) on tense muscles, especially shoulders, neck and back
• Massage (you can self-massage scalp, face, temples) or have someone massage you
• Acupuncture
• Electrical nerve stimulation
• Regular exercise (cardio, strength training, stretching) – at least five, 30-minute sessions a week. These can be divided into 10-minute exercise segments

Resources

For more information on headaches and pain relief, visit the following sites:

• American Headache Society, www.achenet.org
• American Academy of Medical Acupuncture, http://www.medicalacupuncture.org/
• National Headache Foundation, www.headaches.org

shoothead/flickr

Anne Stein, M.S.
Sports & Fitness Journalist/Author

It’s a beautiful Sunday morning and you can’t wait to do an easy, three-mile run. Trouble is, you’ve overslept, temps are approaching the 80s, and the humidity’s making the air as thick as a blanket.

Instead of driving to an air-conditioned gym – or skipping your workout completely for an iced latté down the street – get your summer gear ready now so you can spend those precious warm days outdoors, no matter how hot it is.

Here are Moji’s basic rules for warm-weather workout gear:

Rule #1: No cotton
It soaks up moisture and sits on your skin like a wet rag, not allowing sweat to evaporate and cool you off. Wear high-tech (synthetic) fabrics that wick away sweat. There are dozens of name brands including CoolMax, PowerDry, DryCore and Dri-Fit and they’re worth the expense.

One warning: Synthetics can get a bit smelly; wash your stuff promptly in hot water, rinse right after using, or at least hang gear up to dry before tossing it in the dirty clothes bin. There are also detergents made specifically to clean and de-stink synthetic sports gear.

Rule #2: Wear light-colored clothes
Lighter clothes reflect rather than absorb the sun’s rays.

Rule #3: Look for clothing details
Details like mesh, UV-protective fabrics, and anti-microbial finishes will provide breathability, sun protection, and better hygene.

Rule #4: Avoid the chafe
Test your clothing on a short walk/run/hike before going long. If the seams chafe, you’re going to be awfully uncomfortable. Look for flat-constructed seams or fewer seams to avoid the issue.  To avoid irritation, apply Body Glide or other skin lubricants on any areas where you’ll be sweating and clothes will be rubbing against your skin.

Rule #5: Your feet sweat too
Avoid all-cotton socks. Sweat-wicking blends will keep your feet cooler and prevent blisters.

Rule #6: Sunglasses aren’t just for looking cool
They protect against serious, long-term eye damage due to exposure to UVA and UVB rays. Cheap glasses tend to fog up; polarized glasses offer much better contrast. Get glasses labeled as 100 percent UVA/UVB protective.

Rule #7: Put on the block
Sunscreen protects your skin from painful burns, premature aging, and the risk of skin cancer. Avoid oil-based sunscreens because they impede sweating, and sweat evaporates and keeps you cool.

Here’s a basic hot-weather gear list for walkers, runners, and cyclists:

Walkers:

• Fanny pack/water bottle carrier. Fanny packs can also carry food, keys, phone.
• Hat. Wide-brimmed hats protect your face and neck from the sun. Add a neck-drape to avoid redneck. Some hats are made with UV-protective fabric.
• Sunglasses.
• Neck coolers. A simple bandanna will offer some protection from the sun; higher-tech bandannas come with cooling crystals, or just soak your own in cold water for a cool-down.
• Wicking bra tops for women, wicking shirts for men and women.
• Wicking shorts that are loose-fitting with flat seams to avoid chafing, or loose-fitting, lightweight synthetic-blend pants with pockets for storage.

Runners:

• Wicking bra tops for women, wicking shirts and shorts made of lightweight, stretchy fabrics with mesh.
• Light colored, looser clothes.
• Sunglasses.
• Fuel belt, fanny pack, or some type of water/fuel carrier.
• Body Glide to avoid chafing.
• Hat. A baseball-style runner’s hat that’s lightweight and light-colored with mesh will ward off the sun’s rays, protect your head and face and let air in. Some have headbands to catch sweat.

Cyclists:

• Synthetic jersey and shorts; mesh sides on jersey will aid cooling and sweat evaporation. Wear zip-down jerseys for more air flow.
• Synthetic socks, mesh shoes if possible; pour water on head (through helmet) and neck to keep cool.
• Sunglasses.
• Carry plenty of water and sports drink. Freeze bottles the night before.