Get Your Back in Business

By Leah Hennen

16 ways to fix your house so you never hurt again.

Here's a stat to make chills go down your spine: You have a 50-50 chance of being sidelined by back pain within a year. Lack of exercise and excess weight contribute to the problem, but experts say the wrong household setup worsens your odds. "Back pain can be chronic unless you adjust your environment and lifestyle," explains Jeffrey Katz, MD, co-director of Boston's Brigham and Women's Spine Center. Here, the most common pain-causing culprits in your house, and the quick, wallet-friendly fixes--as well as long-term investments--that will help you stay ache free.

The Culprit

A poorly placed TP holder
If reaching the toilet paper roll from the porcelain throne requires contortions, you're not doing your spine any favors. (Can you think of a more mortifying moment to throw out your back?)

Cheap fix: Gather supplies ahead of time
Your toilet paper holder is far from the seat? Unspool some tissue before you sit down. If you forget, reach gingerly--spine straight and abs tight.

Money well spent: A freestanding holder
If there's no good place on the wall, a freestanding holder--available at home stores and bath showrooms--is a simple and attractive alternative.

The Culprit

Harmful housework
Cleaning high windows or tub corners can be murder on your back. "Bending, reaching, and twisting all at once is the worst thing you can do," says Ann Brinkley, DC, a holistic chiropractor in San Francisco; it can actually herniate a disk.

Cheap fix: Think of chores as a sport
"Spend a few minutes warming up beforehand to protect against injury," suggests Gerald Silverman, DC, a chiropractor in New York City.

Cheap fix: Use proper form
To lift heavy objects, bend at the knees rather than at the waist. Push furniture with your entire body; don't pull with just your back and arms. And when vacuuming, step forward and back instead of using your upper body to move the machine.

Money well spent: Gadgets that take the strain off
Work in a more relaxed position with extralong handles, telescoping arms, or handle extenders for mops, window squeegees, and the like, available at home improvement stores. Pick up some furniture sliders (small padded disks that slip under large pieces) when the urge to reposition the sofa strikes; they make moving large objects a breeze. Hiring a cleaning person--even once a month--can also cut down on back strain.

The Culprit

Pillow preference
A pillow (or stack of pillows) that's too high or too flat leaves your neck at an awkward angle.

Cheap fix: Strategic pillow placement
The aim is to keep your ear, shoulder, and hip in a straight line, no matter what position you're in. If you're a back sleeper, tuck an extra pillow under your knees and a smaller one under your lower back. Side sleepers, wedge a flat pillow between your knees; stomach snoozers, under your hips. And when you read in bed, sit up straight with pillows behind your back, under your knees, and on your lap to bring your book closer to your face and prevent neck strain, suggests Brinkley.

Money well spent: A custom sleep aid
If a few weeks of pillow shuffling doesn't help, consider a cervical pillow ($20 and up; medical supply stores) or one made of memory foam; both are specially contoured to support the neck. Throwing an arm and a leg over an extra long body pillow ($30 and up; bedding stores) can also help keep the spine in line.