Makeup artists: Protect your back

Image: Corbis

Protecting your back is not really something they teach you at beauty school (although I'd love to see it added to the curriculum).

It makes perfect sense that standing on your feet for long periods of time whilst twisting and turning to get the perfect angle can't be good for your back, right? To find out why I decided to interview the woman who has changed the way I work - and stand - to get her take on it.

The Makeup Debate: Hi Alex, great to chat! Why is Pilates so good for your back?

Alex: Pilates helps to create 'axial elongation', or that is to say, a lengthening of the spine. The spine is meant to move in all directions - forwards, backwards, sideways - but sadly we find ourselves in jobs and situations where we rarely move and this is what causes the discs in the spine to dry up. 

Pilates exercises help to lubricate the discs in between each joint whilst strenthening the muscles along the back and front of the the trunk. It's no wonder people often leave sessions feeling longer, taller and massaged!

The Makeup Debate: Sounds great! OK, so let's imagine I'm a Pilates virgin...where do I start?!

Alex: Stretching is a great place to start. When you first get out of bed in the morning stand with your arms reaching up and over your head. Yawn, sing in the shower!...anything to fill your lungs with nourishing air. 

If you have a spare minute another great exercise is to get down briefly on all fours and flex and extend your spine. I like to imagine I'm a cat stretching out in front of a fire place.

Did you know you can also do Pilates on your way to work? Standing on a busy train (or bus) with your feet hip width apart...can you stabilize the front and back of your body? I.e. can you not hold on and use your abdominal muscles to support you? Go with the wobbles (be wary of the handbags, elbows and tutting passengers!). To stop yourself from falling try and pull the front and back of your body together by creating an imaginary corset around the trunk. Try doing this for 5 days straight and you'll really start to feel it working.

If your back starts to hurt in the evening a simple and effective exercise is to lie on your back and hug your knees to your chest. This will release your lower back. Next, place your feet on the floor and gently tilt your pelvis forward and backwards. 

The Makeup Debate: As a makeup artist I have to spend long periods of time on my feet. How can I save my back?

Alex: 

Long periods standing will put pressure on your lower back so you must take the weight off your feet as many times as possible. Rather than twisting your back to get the right angle, try shifting your feet more while you work and bend at the hips. 

Core exercises will also make you more aware of your torso which in turn will make you less likely to bend into awkward positions. It's worth finding one or two that you can do easily in the morning or before bed (e.g. 'the hundred', or the 'plank').

When you have a break between clients, it's good to stretch your back a little. You can do this by sitting on a chair with your feet flat on the floor. Slowly bend over pulling your head towards your knees (think 'brace' on an airplane).  Try it with your hands pressing gently behind your head to apply a little bit of pressure. 

Remember all you makeup artists out there...keep moving like a tiger in the jungle!

About Alex:

Alex Considine (that's right, she's wearing a festive hat) is, in my humble opinion, a Pilates guru. Aside from being an awesome gal with an exuberant approach to teaching, Alex truly opened my eyes to a series of exercises that have not only relieved my back pain but that I know will have protected my back in the long run (thank you Alex!)

If you would like to experience one of Alex's classes for yourself, why not drop into one of her fantastic 1.5 hour workshops, held once a month at the Urdang Dance Academy in Islington (map). Heck, might even see you there!

pilatesexcellence.com