var quotes=new Array()

//change the quotes if desired. Add/ delete additional quotes as desired.
quotes[0]='Everyone knows not to keep objects such as wallets in their back pockets, right? Objects in your back pocket creates pressure and imbalance in the pelvic especially while seated.'

quotes[1]='While lying on your back in bed or on the couch, bend and raise at the knee joints. Insert a pillow or two under the knees to elevate the knees. This allows the pelvic to slightly rotate, causing your low back to be flatter with less arch in the lumbar region.'

quotes[2]='Trouble sleeping? Try lying on your side in the fetal position. Also you may want to insert a pillow between your knees for better pelvic alignment. There are contoured pillows designed for good alignment at your better retailers.'

quotes[3]='Ready to sneeze? Place your thumbs under your chin and your fingers over your nose and mouth in the prayer position. Support your chin with your thumbs under the chin to prevent the violent reaction of the sneeze that propels your head forward. The head snapping forward from the sneeze causes the spine to rapidly stretch placing pressure on the vertebrae, disc, muscles, and nerve canal'

// n45

quotes[4]='Dressing: shoes and socks; While seated keep your back vertical and bend at the knee joint raising one leg into chest, the other leg remains on the floor. Place your sock and shoe on and repeat. This prevents and limits pelvic rotation.'

quotes[5]='Bending warning; never, ever bend forward and twist from the waist. This creates a very dangerous situation. The ligament/muscle support in the lumbar region on the side you twist toward collapses giving you minimal support in the injured region. Example, sitting on the bed putting socks on, you drop a sock and try to bend down and reach to your left for the sock. The left side lumbar region becomes very vulnerable to a flare up or new injury.'

quotes[6]='Sitting adjustments; while seated for dinner, t.v., office, etc. place your feet atop a small stool. This raises the knees, creates pelvic tilt, and lessons the arch of the lumbar preventing low back pain.'

quotes[7]='Brushing teeth; does bending over the sink while brushing bother your back? Do not bend forward over the sink. Stand erect with knees slightly bent and slightly look up towards the ceiling, exhausting toothpaste occasionally. This will prevent low back pressures'


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