1   Always maintain good posture — the spine has a natural 'S' shape.
     Remember to keep this 'S' shape in everything you do. Avoid slumping
     in your chair, hunching up over a desk or walking around with your
     shoulders hunched up.

2   Exercise your back regularly to keep the muscles around the spine and
     abdomen strong and tones do they help support the back. Walking,
     swimming (especially back stroke) and using exercise bikes are all
     excellent to strengthen your back muscles.

3   Think about your working environment — is your workstation set up to
     suit you? Adjust your chair to a comfortable position and to give you
     good back support. Sit with your feet flat on the floor or on a footrest.
     Don't forget to change your sitting position every few minutes.

4   Take regular breaks — avoid standing or sitting in one position for too
     long. Get up, stretch and move around for at least one minute every
     hour.

5   Try to mix your tasks so that you are not making the same movements
     for hours.

6   When using a keyboard, adjust your seat height so that your forearms
     are horizontal and elbows at right angles.

7   Always lift and carry objects close to your body.

8   Never twist and bend at the same time.

9   Always bend your knees and your hips, not your back.

10  Cut down, or better still QUIT SMOKING