Stop Back Pain Before It Starts

Whether you have a tattoo or just skin on your lower back, it's not going to be all that appealing if you can't clip your own toenails. That's why now's the time to make sure that your back has the strength you'll need if you plan on hoisting grandkids -- or just martinis. Here's how to get started:

Build your foundation. The muscles in your core -- especially your abdominals, which oppose your back muscles -- are nature's girdle, and they help provide the support, strength, and stamina to prevent back injuries. Work them 3 days a week (Pilates and planks are ideal).

Give your legs some action. Exercises such as lunges and squats help your back by placing your core on a firmer foundation. They also keep your leg muscles strong so you can pick things up the right way (by bending your knees) and avoid the error (bending at your waist) that takes a day from "great" to "get me out of here" pain. Doesn't matter if you're picking up a box of books or a piece of salmon (following the 5-second rule): Bending at your waist puts the most strain on your back.

Put your feet up. The price we pay for having the ability to walk upright is that much of the pressure that used to be distributed among our limbs is now transferred to our lower backs. Take some stress off by elevating one foot on a step or curb when you're standing for a long time. When sitting, put your feet up on something (not your boss's desk!) so your knees are higher than your hips.