Back pain is a not only a pain in the back, but also a pain in the a**, figuratively speaking, since it can leave you missing out on festivities of the holiday season. There are many simple things you can do for yourself to help prevent back pain as well as reduce current back pain you may already be experiencing. Here are just a few:

• Identify and correct body stresses such as poor posture, improper lifting techniques, or weak or tight muscles. Strengthen your back, learn proper lifting methods, carry lighter loads, and use luggage carts for heavy packages and suitcases.
• Increase your muscle mobility by stretching or doing activities — such as yoga, tai chi, swimming, or Pilates — that help keep you limber.
• Boost your strength by doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips, and pelvis. In addition, strengthening your legs and shoulders can help improve your ability to squat, lift, and carry items without overworking or injuring your back.
• Do aerobic exercise, like walking, swimming, and running for at least 20 minutes three times a week. This kind of exercise increases muscular endurance and cardiovascular fitness, improves blood flow to the spine, and helps reduce stress.

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