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1. PostureWhen sitting, walking and standing, keep you shoulders relaxed and your head level. To achieve a straight back, hold your hair and imagine you're pulling yourself upwards. Standing with your knees slightly bent will improve your posture and help prevent back pain.
2. SittingDon't stay seated for too long.Every 30 minutes, stand up, stretch and walk around.3. LiftingTake care when lifting - it's the cause of many back injuries. Hold the load close to your body, feet shoulders-width apart. Bend your knees, not your back, and lift with 'leg power'. Don't left heavy loads higher than your waist. Avoid twisting - turn by moving your feet, not your back.4. Mattress and pillowYour pillow should support your head and neck and keep your spine aligned. Invest in a supportive mattress — it should be firm enough to support your natural shape. If your mattress is too firm consider a mattress overlay. Don't sleep on your tummy. It forces you to twist your neck to breathe. Instead, sleep on your back or side.5. Back SupportGood support from your car seat will prevent back and neck pain, especially if you spend a lot of time driving. Invest in a lumbar roll for lower back support if you drive for long distances and stop and stretch every hour.6. Office workSome office tasks require continuous repetitive movements that can cause muscle fatigue, so plan you day's work to provide frequent changes of activity. Regular neck, shoulder and arm stretches will also help.7. Baby slingsBaby slings help prevent back pain by relieving tension in the arm muscles and allow you to take the load of your baby's weight evenly.8. GardeningKneel when gardening at ground level, rather than bending from the waist. Keep one hand on the ground for support as you lean forward. If your garden bed is wide, don't lean in from the edge. Use a plank of wood to kneel or stand on. When watering the garden with buckets of water, only half fill buckets to lighten the load or carry two containers of water to distribute the load equally on each side of your body.9. ExerciseAlways warm up before you exercise. You will reduce the risk of injury and improve your performance. After exercise, drink plenty of water and keep moving while you cool down. This will help prevent stiffness and soreness10. R.I.C.E. techniqueSprains and strains heal much faster if you use the R.I.C.E. technique in the first 24 to 72 hours after injury — Rest, Ice, Compression and Elevation. See a Health Professional if pain and swelling persist.