HOW TO PREVENT LOW BACK-ACHE: 1. Exercise regularly. Av i! exercise "#a" "$is" % $re&c# y ur ' !

y( r a&y"#i&g "#a" see)s " )a*e y ur 'ac* +ai& $ rse. Wal*i&g r s$i))i&g is i!le. ,. - exercise " s"re&g"#e& "#e a'! )i&al )uscles .al$ays ! si"-u+s $i"# y ur *&ees 'e&"/ als ( s"re"c# "#e )uscles "#a" ru& +arallel " y ur s+i&e .lie %la" & y ur 'ac*( +ull &e *&ee( "#e& "#e "#er( " $ar! y ur c#es"/. C &sul" a s+ecialis" " !evel + a +r gra) "#a"0s rig#" % r y ur 1 y ur 'ac* 2. Try y ga( ' "# 'ac* +ai& su%%erers a&! ! c" rs give i" #ig# ra"i&gs % r 'uil!i&g s"re&g"# a&! %lexi'ili"y. 3" als #el+s y ur relax a&! re!uce s"ress. 4. Wear c )% r"a'le( l $-#eele! s# es. 5. 3% y u si" % r l &g +eri !s( )a*e sure y ur $ r* sur%ace is a" a c )% r"a'le #eig#" a&! "#a" y ur c#air +r vi!es g ! l $er 'ac* su++ r". 6. Wal* ar u&! % r a %e$ )i&u"es every #al% # ur r s . 7. - &0" li%" 1 "$is" a" "#e sa)e "i)e. Li%" $i"# y ur legs( & " y ur 'ac* a&! li%" as li""le $eig#" eac# "i)e as + ssi'le. 8. C &"r l y ur $eig#". A 'ig 'elly +u"s s"rai& & "#e l $er s+i&e. Re!uce $eig#" gra!ually9 :. - &0" slee+ & y ur s" )ac#. 1;. <se ace"a)i& +#e&( as+iri& r i'u+r %e&. APPL= 3CE PAK TO PA3N><L AREA >OR >3VE TO TEN ?3N<TE@ AT A T3?E.

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