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WATCH YOUR BACK! :Tips to a healthy back…

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There is something beautiful and elegant about a firm, blemish-free back revealed in a low cut dress or bare back top. A strong and graceful back is a symbol of elegance and style. Although not frequently exposed to the world, the back requires a certain degree of tender, loving care just like any other part of the body.

The back muscles require meticulous care. One of the biggest favours you can do for your back, and also your figure, is to be aware of your posture and learn to make it work for you rather that against you. Your figure is largely determined by your posture. Good posture enables your body to create a graceful line and makes your movements elegant. It also makes your back less susceptible to injury.

Improve your posture

Always maintain good posture whether sitting or standing. Having correct posture means keeping each part of the body in alignment with the neighbouring parts. This preserves the gentle, natural curves in your spine and keeps all body parts balanced and supported. Good posture centres on the correct pelvic tilt because when the pelvis is balanced, the spine is subject to the least possible stress.

When standing. Tuck your bottom under and pull your tummy towards your spine. It is said that when standing in a correct posture, it should be possible to draw a straight line from your earlobe, through your shoulder, hip, knee, and into the middle of your ankle.

When seated. Your upper back should be straight and your lower back slanting slightly forward. You may place a cushion behind your back to help balance your pelvis. Ensure the seats at your home and work place are comfortable and offer good back support. Long hours of work often result in poor posture and strain to the lower back. When sitting at your desk, tilt your computer screen towards you to avoid craning your neck. Moreover, avoid sitting for extended periods of time – get up and walk around once a while.

When sleeping. Use a firm mattress but not one that is too hard. The important factors when choosing a mattress are generally personal preference and comfort level. Lying on your stomach is not the best position as that causes the abdominal muscles to sag. It is recommended that you lie on the side with your knees bent to relieve pressure on the discs. It helps to place a pillow between your knees to help keep stress off the hips. You could also lie on your back while keeping your knees slightly bent by putting a pillow under them.

Apart from good posture there are a few other practices that can keep your back in tip-top shape. For instance, always bend your knees and keep your back straight when lifting items off the ground or floor. Also, keep any object you lift as close to your body as possible.

Regular exercise is good for the back. Swimming, and gentle stretching exercises are particularly helpful for strengthening the back. There are also other parts of your body that you can strengthen to take the strain off your back. Strong stomach muscles take a lot of strain off the lower back. Powerful buttock muscles also play a major supportive role in relation to the back. Keep both of these parts firm and taut.

Do not resist the urge to stretch when you feel it. Stretch wholeheartedly and uninhibitedly. Stretching decompresses the spine and trims the midriff (the front region of the body between the chest and the waist). It also eases your body into action at the start of the day and revives declining energy levels, so go ahead and stretch!

Back skin care tips

Keep the back free from blemishes by exfoliating regularly with a body brush or a loofah. You can use a long bath brush to scrub the hard-to-reach areas when bathing. This is effective in removing flaking skin, superficial blemishes or dry skin, and improving circulation of blood throughout the body, giving your skin a smoother and less wrinkled appearance.

If your skin is greasy and prone to spots and blemishes, consider using antibacterial soap though if you suffer from back acne, a dermatologist will give you the best advice you on products to tackle this. Moisturise with a lotion of your choice after bath or shower.

A beautiful back is an invaluable asset that can be flaunted in lots of outfits. In fact, a beautiful back is an absolute essential if you want your exit to be as good as your entrance.

 Published in April 2012

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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