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Got Lower Back Pain? Fix Your Posture

By U.S. News & World Report

Many people will experience low back pain at some point in their lives, and most will go to just about any length to make the pain go away. But what about stopping it before it starts? Did you know that back pain, specifically low back pain, can be caused by poor posture and weak abdominal muscles? It’s true. And those are the specific areas that need to be targeted and strengthened to relieve the pain and prevent future flare-ups.

You’re probably wondering how abdominal muscles have anything to do with back pain. Well, the torso is a combination of muscles that all work together, and if the muscles in the front (the abdomen) are weak, guess which ones must pick up the slack? That’s right: the lower muscles at the back of the torso. Weak abdominal muscles end up diverting the extra stress around the back, which leaves the muscles overworked, sore and painful. Most everyone living with chronic back pain can benefit from strengthening their core muscles, and introducing just a few exercises a day can help improve the pain. Here are a couple abdominal strengthening exercises you can try at home:

[See: 5 Bodyweight Exercises to Fix Your Posture.]

Planks. Start by lying on your stomach on the floor, place your feet shoulder-width apart and come up into a position like you were going to do a push-up. Instead of going down into the push-up, hold the plank position for about 30 seconds and then repeat three times (with a short break in between). Do this in the morning, evening or both as you begin to get stronger.

The ab crunch. If you’re going to do these, make sure your positioning and form are correct and that you incorporate different types of crunches to avoid further harming the back. Start by lying flat on the floor on your back, bend your knees at a 90-degree angle and focus on bringing your head and chest up to the ceiling. Try five sets of 10 to start, and increase as you build more stamina. But remember, with these exercises, maintaining a properly aligned posture is imperative to avoid further injury.

Maintaining posture is not only crucial when exercising, but in everyday life, as well. “Bad” posture is one of the top causes of chronic aching backs, and here’s why. The spine has three natural curves: a forward curve at the neck, a backward curve at the upper back and a forward curve at the lower back. Good posture, with the spine aligned straight over the pelvis, helps maintain these natural curves, while a hunched posture can pull the muscles and add additional stress to certain areas. The upper back muscles will become overly developed, and as the lower back and core muscles try to compensate, horrible back pain may ensue.

[See: 10 Ways Poor Posture Can Harm Your Health.]

If you’re like most people, it becomes second nature to walk around with bad posture or sit hunched over at a desk, and some people don’t even realize they’re doing it. When you slouch, the muscles and ligaments in the back strain and work double-time to keep you balanced. The first step in correcting this is to simply concentrate on sitting up straight and pulling your shoulders back and down when you’re sitting, standing or walking. Correcting your posture can feel odd at first because it’s not a position our bodies have become accustomed to holding. But practicing over time and holding your back in healthy posture will eventually become second nature. Consider these helpful tips:

Sit up straight in a chair with your hands on your thighs and your shoulders down. Pull your shoulders back, squeeze the shoulder blades together and hold for 5 seconds. Repeat this three or four times daily to strengthen those back muscles used for perfect posture.

Look at yourself in the mirror until you become more comfortable with the feel of good posture. Glance at yourself in the mirror when you have the chance to get a good visual of your stance, and adjust your shoulders down and back accordingly. Some people even find it helpful to imagine a string down the center of their bodies from the ceiling to the floor, “pulling” their head upwards to keep a long and straight spine.

[See: What Keeps You Young?]

Most of the time, back pain develops not from acute injuries but from the strain of everyday activities and the improper use of body mechanics. Fortunately, we know maintaining an aligned posture and strengthening core abdominal muscles can work wonders on evening the stress on the back, relieving pain and preventing future occurrences. Incorporate these tips into your daily routine and wave farewell to low back pain.

More from U.S. News

10 Ways Poor Posture Can Harm Your Health

5 Bodyweight Exercises to Fix Your Posture

Am I Really Shrinking?

Got Lower Back Pain? Fix Your Posture originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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