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Do exercises that will strengthen your back, leg, and abdominal muscles, such as walking, running, progressive resistance exercises, and supervised weightlifting.
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Whenever possible, sit in straight-backed chairs with firm back support rather than chairs that are overstuffed or on rollers or in ones that swivel.
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Wear low-heeled shoes and boots.
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When lifting, squat close to the object, keep it close to your body, and lift it slowly, letting your legs do the work, not your back.
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Stretch back and leg muscles before and after exercising.
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Sleep on a firm, flat mattress.
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Switch sitting positions frequently.
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When you are standing still, place feet shoulder-width apart and periodically shift your weight from one foot to the other.
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Move objects slowly and smoothly.
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Do exercises to strengthen all of your abdominal muscles.
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When working on a computer, use a document holder to angle your work and place your computer screen so you can look straight ahead rather than down.
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Keep your weight under control, because extra pounds put a strain on your body, including your back.
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If you experience pain while trying to lift something, STOP!
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Sleep on your side with your knees bent, a small pillow or pad between your knees, and your hands near your side.
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Look for opportunities to sit with your knees lower than your hips.
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Ask a friend or friends for help when moving heavy objects, allowing for an equal distribution of the load up and down stairs.
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On long driving trips, pull over regularly for short refreshing walks and stretches.
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Learn ways to cope with emotional stress that might cause your back muscles to tighten.
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When leaning forward, bend from your hips not your waist, keeping your neck and back as straight as possible.
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When sitting in your car, try moving the seat forward so that your knees are about level with your hips.
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Avoid crossing your legs.
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Sit or stand so that you could drop an imaginary line straight from your ears, through your shoulders, and your hips.
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Turn your feet to face things you need instead of reaching off to the side or pulling things toward you.
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To pick up objects that have fallen on the floor while you're sitting, slide to the edge of your chair, place a hand on your knee or your desk to support your back, and keep one foot in front of you for additional support.
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Take a few minutes to walk around the office or do some gentle stretches to relieve muscle tension.
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When standing for a long time at home, use a footstool to rest one foot or open a cabinet door and rest a foot on the bottom shelf.
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Use shopping bags with handles instead of balancing bags on your hips.
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Use a step stool or ladder instead of reaching above your head with heavy objects.
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When vacuuming, step forward or backward as you push the machine or vacuum wand. Don't keep your feet planted in one place.
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Place your television at, or slightly above, eye level.
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When driving long distances, use a small pillow or rolled-up towel to support your lower back, use your armrests, and adjust your headrest to relax your neck muscles when you are stopped.
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Keep your wallet out of your back pocket when sitting.
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Keep walkways, stairs, and halls clear and be on the lookout for tripping or slipping hazards.
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Push a shopping cart or any rolling load in front of you instead of pulling it behind you.