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Whether you want to treat it or prevent it, these steps will help.

* Posture: Stand with your ears, shoulders, and hips forming a straight line. See a physical therapist or trainer if they don’t.

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* Exercise: Make it central to maintaining a healthy back. Your program should include aerobic, flexibility, and strengthening exercise.

Aerobic exercise includes walking, biking, and swimming. Do it 10 to 15 minutes three or four days a week to start, building to 30 minutes.

Poor flexibility can be a key contributor to low-back and neck pain. If your hips don’t move freely, your spine will move more than it should, leading to back programs. If you have a limited range of motion in an area, you need to stretch that area.

Well-balanced muscle strength is essential in maintaining good posture and a healthy back. Strong back, hip, and abdominal muscles support the spine. Toned trunk muscles help to prevent back injuries.

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