4.Pillow Selection -To avoid neck and upper back pain from improper neck support: •Select a pillow that will hold your head in a neutral position while sleeping on your side or back. •Avoid excessively thick or multiple pillows. •Choose a fiberfill or feather/down pillow as these are usually better than foam. •Consider a commercially available pillow that promotes good neck posture. •5.Nutrition-Brief – The foods we eat have a dramatic impact on how we feel and our bodies will perform best with quality foods. Here are a couple of nutrition tips for better health & healing: •Decrease consumption of red meat & refined carbohydrates like sugar and white flour. •Choose "healthy" oils like olive or canola. •Increase consumption of vegetables and fruits. •Choose water over carbonated, caffeinated or calorie-laden beverages. •Consume six 8-oz glasses of water daily. •6.Lifting Mechanics -Here are some tips to help you lift safely: •Avoid lifting or flexing before you've had the chance to warm up your muscles (especially when you first awaken or after sitting or stooping for a period of time). •To lift, stand close directly facing object with your feet shoulder width apart. •Squat down by bending with your knees, not your back. Imagine a fluorescent light tube strapped to your head and hips when bending. Don't "break" the tube with improper movements. Tuck your chin to help keep your spine aligned. •Slowly lift by thrusting your hips forward while straightening your legs. •Keep the object close to your body, within your powerzone" between your hips and chest. Do not twist your body, if you must turn while carrying an object, reposition your feet, not your torso. An alternative lifting technique for smaller objects is the golfers lift. Swing one leg directly behind you. Keep your back straight while your body leans forward. Placing one hand on your thigh or a sturdy object may help. 7.Exercise- Resistance -Resistance exercise involves pushing and pulling against weights or resistance. Resistance exercise should be performed three to four times a week. Consider the following: •Lifting lighter weights for higher repetitions (12-20) will build strength and endurance. •Lifting heavier weights for fewer reps (6-10) builds strengths but increases risk of injury. •Make sure that you alternate your routine between "pusher" and "puller," muscles, ideally working them on different days. "Pushers" include: Shoulders, chest, triceps, abs, quadriceps, and calves. "Pullers" include: Biceps, back and posterior shoulder muscles and hamstrings. •Always check with your doctor before starting any exercise program. •8.