Big booties: Fashion statement or pain in the butt?

First it was big lip-mania. Then a big butt became the must-have fashion accessory. (We're looking at you, Kim Kardashian and Nicki Minaj.) Some come naturally by the look, others - and not just celebrities - are ponying up the cash for cosmetic enhancements.

Forgive me for digressing, but I must note that historically, as well as today, notable African features like voluptuous lips and big butts have been viewed as beautiful, chic, and enviable - except when these features are on, you know, black people. Talk about American contractions and irony.

Also ironic, some women now complain that their bootylicous backsides have become a literal pain in their backs. Could a big booty cause severe back pain?

While many women are sure it does, experts have another view. "This is a myth. There is no evidence to suggest that this particular anatomical shape causes back pain," said Philadelphia athletic trainer and certified wellness coach Tito Ogunsola-Smith, who also has a doctorate in physical therapy.

The more likely culprit is inactivity, Ogunsola-Smith said. Sitting for long periods and a sedentary lifestyle are bad for overall health, too. "We're designed for movement," she told me.

What to do? Not necessarily something major, at least to start.

"It's really important that people make small, meaningful changes - take the stairs, walk over to the water cooler and move positions every 45 minutes" at work, Ogunsola-Smith said.

She also recommends cross-training. "It's all about variety. Do the treadmill for 15 to 20 minutes, strength training for 15 to 20 minutes, and finish up with a stretch and a cool down. New research also suggests that intensity is more important than duration."

Following doctors' orders on the treadmill means doing interval training, when you alternate short bursts of action with less-intense movement. For example, walk on the treadmill at 3 to 4 mph, alternating with 30-second to one-minute bursts of running at 7 or 8 mph. These short bursts optimally work the heart, burn more calories and make your workout less boring.

If you're back's bothering you, you're not alone; as many as two-thirds of American are right there with you, according to the American Physical Therapy Association. There could be many reasons for it besides inactivity, such as arthritis, bacterial infections, tumors, diseases of the internal organs, stress, and poor posture.

Along with regular exercise, ditch those high heels.

The harmful effects of high heels on the foot are well-documented, but did you know heels also harm your back? I know, as a recovering fashion victim myself, it's hard to give them up.

Forget about fashion trends, honey, and focus on your health, fitness, and well-being. Oh, and about that booty, nothing beats good, old-fashioned strength training to shape up and tone it.

Kimberly Garrison is a wellness coach and owner of One on One Ultimate Fitness in Philadelphia. Her column appears on the first and third Wednesdays monthly.