by Dr. Patricia Rupert.

1. Never sit for more than 30 minutes at a time. If necessary set a timer. Or, better yet, switch to a standing work station, where you have the option of changing positions from sitting to standing without losing your concentration.

2. When possible, stand instead of sit. Sitting places the highest load on your back, your discs and your pelvis.

3. Upon rising in the morning drink two eight oz. glasses of water. Wait 15 minutes before consuming any other liquids. This will help hydrate your fifth lumbar disc which is often subject to degeneration.

4. Drink! Drink! Drink! Keep your body properly hydrated. You should consume enough water each day equal to ½ your body weight in ounces. Dehydration puts you at risk of injury whether traumatic or overuse.

5. Position reading material at eye level.

6. Add magnesium supplements to your daily vitamin intake. Magnesium is a critical co-factor in a number of chemical reactions in the body. Magnesium works to stop muscle spasms. As an added bonus it helps with chocolate and sugar cravings.

7. Keep your system more alkaline and less acidic.Take sugar and caffeine out of your diet to reduce acidity.Add lemon to your water to increase the alkalinity in your system.

8. Utilize the Static Back exercise. Assume a 90/90 position for 15 minutes. Lie on the floor with your legs elevated, knees bent at 90 degrees and supported by a chair or a bench. Arms are outstretched, below shoulder level with palms up.

9. Eliminate solanine containing foods from your diet. They can contribute to joint pain as well as the deposition of calcium salts in your joints. This includes “night shades” — tomatoes, potatoes, ( not sweet potatoes or yams), all peppers,( including chili, habenero, cayenne), paparika, eggplant, goji berries, ashwaganda, cape gooseberries,(not normal ones) ground cherries, garden huckleberries, tobacco. Watch for baked products which may contain potatoe water or potatoe starch or potatoe flour or baking powder which contains potatoe. ( potatoe is not considered an allergen so it may not appear as part of the ingredient.) Additionally other solanine containing foods include apples, blueberries, cherries, okra and artichokes. Watch for paparika which also may not be listed on the label–found in things such as mayonnaise, cheese curls.