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Keeping Your Back Healthy

by Karrie Osborn

In many cases , recurring back pain caused by poor body mechanics can be prevented.  Here are a few simple healthy back tips from the National institute of Neurological Disorders and Stroke:

* Stretch and warm tissues before excercise or other strenuous activities.

* Practice good posture.  Avoid slouching when sitting or standing.

* When stranding, keep your weight balanced on both feet.

* Follow good ergonomics in the workplace.  When sitting for long periods of time, rest your feet on a foot support.  Make sure your chair and work surfaces are at the proper height.  Get up and move around in between long sitting stints.

* Avoid high-heeled shoes.

* Watch your weight.  Excess weight, expecially around the waist, can put undue stress on lower back muscles.  Exercises that strengthen your core will also benefit your back.

* Take your vitamins and minerals. Calcium, phosphorous, and vitamin D are especially    important

* Don't lift items that are heavier than you can handle.  Remember to lift with your knees, not your back.  Pull in your stomach muscles, keep your head down and in line with your straight back, and do not twist when lifting.

* Get a MASSAGE.  Using therapeutic bodywork can melt pain-including stress away from your back and the rest of your body.

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