Do you suffer with back or foot pain? Are you frustrated and don't know what to do?

Well, here are five tips on how you can protect your back:

1) Correct your posture. It is important to have a good spine and shoulder alignment during all activities to prevent your muscles from becoming too short, tight, and sore. Avoid leaning on your elbows while sitting at a table or at your desk and keep your workstation, such as a computer or typewriter, close to your body.

2) Support your legs and feet when sitting. Using a footstool to elevate your legs and feet along with a cushion designed to fit your spinal curves to support your back and spine can alleviate back strain and fatigue.

3) Avoid remaining in the same position for more than 30 minutes. If your occupation requires you to sit at a desk for long periods, get up and stretch.

4) Stretch frequently throughout the day. Because stretching helps release waste products from your muscles while providing oxygen through increased blood flow to your muscles, you should stretch at least three times a day.

5) Swim. Strengthening your abdominal and back muscles decreases injury, which can be done without straining your neck while swimming. 

DON'T FORGET YOUR FEET!

1) Wear shoes with good support and cushioning. Because foot pain can originate from the muscles or ligaments on the bottom of your feet, properly supported and cushioned shoes are essential to absorb the shock created upon impact with the floor and reduce foot irritation and pain.

2) Know what offer good support. Designed with better support and cushioning, Easy Spirit and Rockport are good options. However, athletic insoles and orthotics can also offer good support while costing $5 to $15 dollars at local department stores or pharmacies.

3) Soak your tootsies. The effects of warm water and gentle stretching can further protect you feet from stress and inflammation.