9 tips to relieve back pain through improved lifestyle

8/13/2019 9 Tips to Relieve Back Pain Through Improved Lifestyle

1/7

9 Practical Lifestyle Habits for a Healthy Back

Back pain remains one of the most prevalent disabilities in the world. Reportedly, half of all working

Americans have back pain each year, and experts estimate that up to 80 percent of the global population

will experience some sort of back problem at some point in life. Back pain has a wide range of causes,

including age and increased stress on spinal tissue, but the problem is most often caused by a joint

disorder, like arthritis, or some sort of physical traumaa fender bender or sports injury, for instance.

Symptoms of back pain can last a few days to several years and are characterized by muscle aches, sharp

pains, and limited flexibility. But the symptoms are only part of the pain. Back problems can have a

detrimental effect on your livelihood and prevent you from fully participating in activities and leading a

full life. According to theAmerican Chiropractic Association,Americans spend upwards of $50 billion a

year just on treatments for back pain.

The good news: you can improve back pain through a healthy lifestyle. In this article youll learn how the

following affect your back:

Posture Ergonomic furniture Smoking Stress management Strength training Stretching Nutrition Sleep Footwear

Read on to learn the path to a healthy, happy back.

1. Improve your posture.Your mom always told you to stand up straight for a reason. Your spine is a naturally robust structure,

but only when itspositioned the way it was meant to be via good posture. Your spine is made up of three

curves:

The cervical curve is a forward curve at your neck. The thoracic curve is at your upper back and takes the spine back. The lumbar curve takes your spine back inward at your lower back.

Good posture maintains these three curves to reduce the stress on your ligaments, minimizing the

potential for injury and preventing muscle strain, overuse, and pain. The point of good posture is to placeas little strain as possible on the muscles, bones, joints, and ligaments that support your frame whether

youre walking, standing, sitting, resting, or pumping iron. Overall, good posture ensures proper

alignment throughout your body without sacrificing your comfort.

For good sitting posture:

Keep your knees level with your hips. Feet should be flat on the floor or otherwise proped up on a footstool or other support. Sit back in your chair. Keep your upper back and neck straight without straining. Relax your shoulders.
http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68


2/7

Good posture isnt sitting or standing as stiff as a board, contrary to what you might think. This actually

places extra stress on your hips and lower back, leading to even more back pain.

2. Invest in ergonomic furniture.

You should practice good posture in all parts of your life, including while at work and lounging about the

house. Slouch or sit improperly and you will pay dearly in back pain and a drop in mood and productivity

Ergonomic furniturecan do some of the work for you by comfortably forming your body into proper

posture. You can find ergonomic furniture for home and work.

At Home

Ergonomic furniture for the home is versatile and comes in many different styles, just like regular

furniture. You can find an array of home furniture thats built with back healthand therefore total body

healthin mind, such as:

Arm chairs andmodern leather recliners Sofas Sectionals Massage chairs Dining chairs

At Work

So many of us spend 40 hours or more per week in poorly designed office chairs that only add to existing

back problems and create new ones. Because so much time is spent sitting in your chair, its of utmost

importance to have one that provides proper support.

Look forlumbar support office chairs,which support your lower backa big source of pain for office

workers. For proper ergonomic posture:

Your arms should be at 90-degree angles to keep your shoulders down, which may meanremoving your armrests or raising your chair up if youre too short for your desk.

Computer monitor should be about an arms length away, and the centerof the screen should be ator a bit below eye level.

Feet should be flat on the ground, with your legs making a 90 degree angle. If this isnt possiblebecause you need to raise your chair to keep your arms at a 90-degree angle, use a stool or otheritem as a foot rest.
http://thebackstore.com/http://thebackstore.com/http://thebackstore.com/shop-by-product/recliners.htmlhttp://thebackstore.com/shop-by-product/recliners.htmlhttp://thebackstore.com/shop-by-product/recliners.htmlhttp://thebackstore.com/shop-by-product/office-chairs.htmlhttp://thebackstore.com/shop-by-product/office-chairs.htmlhttp://thebackstore.com/shop-by-product/office-chairs.htmlhttp://thebackstore.com/shop-by-product/office-chairs.htmlhttp://thebackstore.com/shop-by-product/recliners.htmlhttp://thebackstore.com/


3/7

Sit back in your chairdont lean forward. Wrists and hands should be aligned and comfortable (not bent awkwardly).

If you take phone calls throughout the day, dont tuck the phone between your head and shoulder to free

your hands. This causes strain in your neck and shoulders. Instead, invest in a headset or use your

speakerphone.

Above all, make sure you take breaks throughout the day. Just getting up and stretching for a minute can

help work out the kinks in your back.

3. Stop smoking.

Youve heard the public service announcements, you know all the surgeon general warnings, your mom

has repeatedly told you of its ills, and yet smoking still remains the leading cause of preventable death in

the U.S. An estimated 19 percent of American adults smoke cigarettes, and while you know about the lung

cancer and heart disease it can cause, you may not know that smoking exacerbates lower back pain in a

number of ways too.

Smoking mainly contributes to atherosclerosis, a disease wherein plaque and other materials develop in

the blood vessels, cutting off the blood supplyparticularly in smaller blood vessels. Coincidentally, your

spine is supplied by those same small vessels. Less blood to the spine affects its ability to heal, eventuallyleading to further degeneration and pain.

Osteoblasts are specialized cells that help build bone tissue. Nicotine, the addictive ingredient in

cigarettes, inhibits the growth and activity of osteoblasts. This reduces your spines ability to repair and

rebuild itself. The bone ends up wearing down faster than the body can rebuild it, leading to osteoporosis

4. Reduce your emotional stress and anxiety.

We live in a world filled with stress and anxiety as you constantly have to meet deadlines, answer emails,

get to appointments, and maybe even take care of a home and family too. Stress is natural, but too muchof it just adds extra strain on your back, among many other negative effects.


4/7


5/7

a) Lie on your side. Place your elbow on the floor.b) Lift up on your elbow, keeping your body stiff. The only things making contact with

the floor should be your forearm and your foot.

c) Hold the position for ten seconds before resting.d) Switch sides and repeat.

Any aerobic exerciseswalking, swimming, elliptical machineskeep your heart healthy,allowing for more oxygen-rich blood flowing throughout your body. Aerobic exercise is an

important part of any regular activity regimen.

6. Make stretching a daily habit.

Along with strength training and aerobic exercises, make sure you participate in stretching, even on the

days you dont do a workout. Stretching keeps your joints and muscles flexible, preventing the sore

stiffness that often comes with back pain. There area ton of stretchesyou can perform to keep your back

limber.

Leg Raises1. Lie on your stomach.2. Tighten the muscles of one leg and raise it a few inches from the floor with your toes

pointed.3. Bring it back down and repeat with the other leg.4. Repeat 20 times. Its a lot like kicking while swimming but in slow motion(and not in the

water, of course!).

Back Stretch1. Lie on your stomach.2. Using your arms, push your upper body off the floor. Keep your neck long and shoulders

downdont scrunch your neck into your shoulders.

3. Hold the pose for 30 seconds.4. Relax and repeat.

Yoga offers a ton of stretches that will increase your flexibility while calming your mind. If you have the

opportunity, consider partaking in a yoga class or setting up a yoga area at home.

7. Eat for back health.

Weight has a significant influence on your back pain. Essentially, the more you weigh, the more that your

back has to carry. Weight also presses down on your spinal discs, wearing them down and promoting bad

posture.

Maintain proper nutrition to keep your weight at a healthy level while filling your body with all the goodstuff it needs. In particular, avoid foods that promote inflammation. Inflammation is your bodys natural

defense against infection, but certain foods trigger inflammation even if there is no threat of

inflammation. Turns out, most of these inflammatory foods are the usual culprits of weight gain as well,

including:

Red meat Fried foods Whole-fat dairy Highly processed foods Trans fats
http://www.acatoday.org/pdf/BackPainExercise.pdfhttp://www.acatoday.org/pdf/BackPainExercise.pdfhttp://www.acatoday.org/pdf/BackPainExercise.pdfhttp://www.acatoday.org/pdf/BackPainExercise.pdf


6/7

Saturated fats Anything with added sugars

You shouldfill your body with food that is as whole and natural as possible:

Complex carbs likewhole grainsand fruitcomplex carbohydrates give your muscles a steadyflow of energy throughout the day to maintain and protect your back. Energy is the key here, so

make sure you eat breakfast, dont skip any meals, and eat small, healthy meals throughout the

day.

Beans, legumes, raw nuts Lean protein such as chicken, fish, and tofu Lots of wholesome veggiesdont forget the greens! Unsaturated fat found in olive oil, fatty fish, avocados, and nuts

Some vitamins and minerals to encourage growth and healing in your spine include:

Vitamin D: Vitamin D is necessary for creating new bone cells and absorbing calcium. Not enoughvitamin D can soften your bones.

Calcium: The building block for strong bones, calcium is crucial to your spines health. Not enoughcalcium can lead to osteoporosis.

Magnesium: Strengthening bones, muscles, and nerve functions, magnesium can significantlyreduce muscles spasms.

8. Sleep well.

Getting a good nights rest seems impossible when youre battling back pains, but your back canonly getworse if you dont get enough sleep. Its a vicious cycle. Good sleep is equivalent to good health. Your

body and mind repair themselves during sleep.

Consider investing in a new mattress with medium firmness to minimize any unnatural curves in your

spine. If thats not possible, place wooden planks under your mattress to prevent any dipping in its

center.

Much of the pain can also come from bad sleeping posture, which throws off your spinal alignment,

leading to further damage and pain. Instead of sleeping on your back, sleep on your side, knees bent

slightly, your hips stacked in line. Place a pillow between your knees to keep your legs hip-width apart.
http://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-zhttp://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-zhttp://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-zhttp://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z


7/7

9. Rethink your shoes.

Fashion and comfort dont always intersect, particularly when it comes to footwear. Your feet bear much

of your weight and are the foundation for your musculoskeletal system, so they need the right balance

and support.

Unfortunately, people still torture themselves with uncomfortable footwear. High heels, for instance,

increase the forward curve of your back, tipping your pelvis forward and shortening your hamstrings.

Find comfortable shoes or insoles that offer good arch support and absorb shock.

No two backs are the same, nor is there a magic pill that will instantly make everything better. Some

people need more exercise. Others need more flexibility. Still others need greater lifestyle changes.

Consult a chiropractor, physical therapist, or other specialist to figure out what works best for you.

Remember that back pain doesnt have to run your life.

Sources:

http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68 http://www.bluezones.com/2012/05/easy-steps-to-relieve-back-pain-at-work/ http://www.acatoday.org/content_css.cfm?CID=1452 http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=2 http://www.acatoday.org/pdf/BackPainExercise.pdf http://health.howstuffworks.com/diseases-conditions/pain/back/smoking-and-back-pain.htm http://backandneck.about.com/od/medication/f/Health-Risks-Smoking.htm http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-

pain11.htm

http://www.calmclinic.com/anxiety/symptoms/back-pains http://www.webmd.com/back-pain/exercises-to-reduce-low-back-pain# http://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-

Exercises.htm

http://www.3fatchicks.com/5-vitamins-and-minerals-that-help-lower-back-pain/ http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-

pain10.htm

http://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.html

http://www.womenshealthmag.com/health/sleep-positions http://www.acatoday.org/content_css.cfm?CID=73 http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-

pain2.htm

Images:

Stress Reductionbyeamoncurry123is licensed underCC BY 2.0 Fjords Rivafromhttp://www.thebackstore.com white dog sleeping on pavementbyepSos.deis licensed underCC BY 2.0
http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htmhttp://www.ninds.nih.gov/disorders/backpain/detail_backpain.htmhttp://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68http://www.bluezones.com/2012/05/easy-steps-to-relieve-back-pain-at-work/http://www.bluezones.com/2012/05/easy-steps-to-relieve-back-pain-at-work/http://www.acatoday.org/content_css.cfm?CID=1452http://www.acatoday.org/content_css.cfm?CID=1452http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=2http://www.mayoclinic.com/health/back-pain/LB00002_D&slide=2http://www.acatoday.org/pdf/BackPainExercise.pdfhttp://www.acatoday.org/pdf/BackPainExercise.pdfhttp://health.howstuffworks.com/diseases-conditions/pain/back/smoking-and-back-pain.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/smoking-and-back-pain.htmhttp://backandneck.about.com/od/medication/f/Health-Risks-Smoking.htmhttp://backandneck.about.com/od/medication/f/Health-Risks-Smoking.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain11.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain11.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain11.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain11.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain11.htmhttp://www.calmclinic.com/anxiety/symptoms/back-painshttp://www.calmclinic.com/anxiety/symptoms/back-painshttp://www.webmd.com/back-pain/exercises-to-reduce-low-back-painhttp://www.webmd.com/back-pain/exercises-to-reduce-low-back-painhttp://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-Exercises.htmhttp://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-Exercises.htmhttp://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-Exercises.htmhttp://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-Exercises.htmhttp://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-Exercises.htmhttp://www.3fatchicks.com/5-vitamins-and-minerals-that-help-lower-back-pain/http://www.3fatchicks.com/5-vitamins-and-minerals-that-help-lower-back-pain/http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain10.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain10.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain10.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain10.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain10.htmhttp://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.htmlhttp://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.htmlhttp://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.htmlhttp://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.htmlhttp://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.htmlhttp://www.womenshealthmag.com/health/sleep-positionshttp://www.womenshealthmag.com/health/sleep-positionshttp://www.acatoday.org/content_css.cfm?CID=73http://www.acatoday.org/content_css.cfm?CID=73http://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain2.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain2.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain2.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain2.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain2.htmhttp://www.flickr.com/photos/7159257@N04/6072966411/in/photolist-afDxkr-93R2VM-eBGJZh-fNUBFd-fz1CsW-7Hf8Em-f7kXiC-f7kMus-fyLkV8-f76yCn-fyLogP-f76DQt-fyLhsg-8M8wxP-f7kRxh-fz1ENG-fyLpFX-f76JJv-f7kQfu-7SULYU-b5e8HB-fgRkrH-8GPmL2-ca7FBm-dwD6me-dwD6yc-dwJAKC-7Rhttp://www.flickr.com/photos/7159257@N04/6072966411/in/photolist-afDxkr-93R2VM-eBGJZh-fNUBFd-fz1CsW-7Hf8Em-f7kXiC-f7kMus-fyLkV8-f76yCn-fyLogP-f76DQt-fyLhsg-8M8wxP-f7kRxh-fz1ENG-fyLpFX-f76JJv-f7kQfu-7SULYU-b5e8HB-fgRkrH-8GPmL2-ca7FBm-dwD6me-dwD6yc-dwJAKC-7Rhttp://www.flickr.com/photos/7159257@N04/6072966411/in/photolist-afDxkr-93R2VM-eBGJZh-fNUBFd-fz1CsW-7Hf8Em-f7kXiC-f7kMus-fyLkV8-f76yCn-fyLogP-f76DQt-fyLhsg-8M8wxP-f7kRxh-fz1ENG-fyLpFX-f76JJv-f7kQfu-7SULYU-b5e8HB-fgRkrH-8GPmL2-ca7FBm-dwD6me-dwD6yc-dwJAKC-7Rhttp://www.flickr.com/photos/eamoncurry/http://www.flickr.com/photos/eamoncurry/http://www.flickr.com/photos/eamoncurry/http://creativecommons.org/licenses/by/2.0/http://creativecommons.org/licenses/by/2.0/http://creativecommons.org/licenses/by/2.0/http://thebackstore.com/shop-by-brand/fjords/riva.htmlhttp://thebackstore.com/shop-by-brand/fjords/riva.htmlhttp://www.thebackstore.com/http://www.thebackstore.com/http://www.thebackstore.com/http://www.flickr.com/photos/36495803@N05/6750468123/in/photolist-bhvUZr-ef7wVk-cYqCpw-dTKpLm-dTKpeN-fwYLnW-cGmPiS-ao3N5T-e5V2Ko-7ZdvnL-dAjkrn-dAjjrX-dApNyy-hwCtCk-83rXdq-aJCQce-b4XWCV-9VE8hw-8unRW6-89DhPd-7zQqZT-fK1DJf-7XXGWk-buZtGc-8z5LzR-8z5LHD-8z5L7D-8http://www.flickr.com/photos/36495803@N05/6750468123/in/photolist-bhvUZr-ef7wVk-cYqCpw-dTKpLm-dTKpeN-fwYLnW-cGmPiS-ao3N5T-e5V2Ko-7ZdvnL-dAjkrn-dAjjrX-dApNyy-hwCtCk-83rXdq-aJCQce-b4XWCV-9VE8hw-8unRW6-89DhPd-7zQqZT-fK1DJf-7XXGWk-buZtGc-8z5LzR-8z5LHD-8z5L7D-8http://www.flickr.com/photos/36495803@N05/6750468123/in/photolist-bhvUZr-ef7wVk-cYqCpw-dTKpLm-dTKpeN-fwYLnW-cGmPiS-ao3N5T-e5V2Ko-7ZdvnL-dAjkrn-dAjjrX-dApNyy-hwCtCk-83rXdq-aJCQce-b4XWCV-9VE8hw-8unRW6-89DhPd-7zQqZT-fK1DJf-7XXGWk-buZtGc-8z5LzR-8z5LHD-8z5L7D-8http://www.flickr.com/photos/epsos/http://www.flickr.com/photos/epsos/http://www.flickr.com/photos/epsos/http://creativecommons.org/licenses/by/2.0/http://creativecommons.org/licenses/by/2.0/http://creativecommons.org/licenses/by/2.0/http://creativecommons.org/licenses/by/2.0/http://www.flickr.com/photos/epsos/http://www.flickr.com/photos/36495803@N05/6750468123/in/photolist-bhvUZr-ef7wVk-cYqCpw-dTKpLm-dTKpeN-fwYLnW-cGmPiS-ao3N5T-e5V2Ko-7ZdvnL-dAjkrn-dAjjrX-dApNyy-hwCtCk-83rXdq-aJCQce-b4XWCV-9VE8hw-8unRW6-89DhPd-7zQqZT-fK1DJf-7XXGWk-buZtGc-8z5LzR-8z5LHD-8z5L7D-8http://www.thebackstore.com/http://thebackstore.com/shop-by-brand/fjords/riva.htmlhttp://creativecommons.org/licenses/by/2.0/http://www.flickr.com/photos/eamoncurry/http://www.flickr.com/photos/7159257@N04/6072966411/in/photolist-afDxkr-93R2VM-eBGJZh-fNUBFd-fz1CsW-7Hf8Em-f7kXiC-f7kMus-fyLkV8-f76yCn-fyLogP-f76DQt-fyLhsg-8M8wxP-f7kRxh-fz1ENG-fyLpFX-f76JJv-f7kQfu-7SULYU-b5e8HB-fgRkrH-8GPmL2-ca7FBm-dwD6me-dwD6yc-dwJAKC-7Rhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain2.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain2.htmhttp://www.acatoday.org/content_css.cfm?CID=73http://www.womenshealthmag.com/health/sleep-positionshttp://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.htmlhttp://www.huffingtonpost.com/2013/03/21/inflammatory-foods-worst-inflammation_n_2838643.htmlhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain10.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain10.htmhttp://www.3fatchicks.com/5-vitamins-and-minerals-that-help-lower-back-pain/http://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-Exercises.htmhttp://sportsmedicine.about.com/od/backpain/tp/Simple-Back-And-Core-Strengthening-Exercises.htmhttp://www.webmd.com/back-pain/exercises-to-reduce-low-back-painhttp://www.calmclinic.com/anxiety/symptoms/back-painshttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain11.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/how-to-prevent-back-pain11.htmhttp://backandneck.about.com/od/medication/f/Health-Risks-Smoking.htmhttp://health.howstuffworks.com/diseases-conditions/pain/back/smoking-and-back-pain.htmhttp://www.acatoday.org/pdf/BackPainExercise.pdfhttp://www.mayoclinic.com/health/back-pain/LB00002_D&slide=2http://www.acatoday.org/content_css.cfm?CID=1452http://www.bluezones.com/2012/05/easy-steps-to-relieve-back-pain-at-work/http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm

9 tips to relieve back pain through improved lifestyle

Documents