• Eat well.  Fresh foods are preferable.  Think of foods on the perimeter of the grocery store. 
  
  
• Get quality sleep. Sleep can help with the body’s healing. Sleep on the back or on your side.  Place a pillow under the head to support the neck in a neutral position and one between the legs to support lower back. 
  
  
• Use good body mechanics.  Proper lifting means using the leg muscles not the back muscles. Lift with your knees, keep the object close to your body, and do not twist when lifting.
  
  
• Use good ergonomics when sitting at your computer at home or work. Use proper desk setup to reduce stress on the neck, back and wrists.
  
  
• Warm up or stretch before exercising or other physical activities, such as gardening. Squat to garden, no stooping!
  
  
• Get Moving!  Exercise is the single most important thing you can do to keep your body healthy. Specific stretches can retrain muscles that support the spine Remember-if you don’t use it you lose it!
  

• Never sleep on your stomach, on the couch or in the recliner.   No pretzel sleeping! Your body needs a neutral position to rest properly. 

• No white flour, sugar and salt.  Avoid processed foods that are robbed of nutrients.

• Use repetitive rotation activities.  Unloading the dishwasher, car, and washing machine must be done with moving the feet to turn the body and a tight core.
  
  
• Use heat on new injury or take over the counter meds and go back to strenuous activity.  Ice is a better choice for pain. 
  
  
• Don’t hold children on your hip, carry them in front of your body. 
  
  
• Wear your wallet in your back pocket, or a heavy purse on one shoulder.
  
• Forget to thank your Doctor for keeping close eye on your health!

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