It's important to protect yourself from the sun, but the safety rules you learned as a kid have been updated.Rule 1: Applying SPF 15 before going outside will do the trick, right? Actually, new research shows that you should also use a moisturizer rich in antioxidants.

According to Dr. Frederic Brandt, a New York dermatologist, "The sun also generates free radicals that break down your collagen and elastin fibers." If you're hitting the beach, an SPF of 15 is not enough.

Rule 2: A T-shirt can protect you from the hottest sun. Coverups help, but well-worn white T-shirts are not worth much, according to Health.com. The best bet for protection is tightly woven fabrics in darker colors.

Rule 3: Put a little sunscreen on your face and a lot on your body. Actually, the sensitive skin of the face and neck are susceptible to sun damage, so slather the stuff on there -- and every other spot exposed to sun.

Rule 4: Twenty minutes of sun three times a week helps your body produce vitamin D. But you can also get vitamin D from supplements.

"Even a little bit of sun causes cellular damage that can lead to aging and cancer," New York dermatologist Dr. Francesca Fusco said.

Rule 5: Avoid tanning, especially tanning beds. This rule has not changed.

"Using a tanning bed increases your risk for melanoma by up to 75 percent," according to the International Agency for Research on Cancer.

WASHINGTON POST

Stretch away back painMost people experience back pain at some time, according to physician Dr. Norman Marcus, who says strengthening and elongating the muscles around the back and core are as important to reducing back pain as surgery or drugs.

Marcus' new book "End Back Pain Forever" gives you a chance to try six exercises, including leg raises and crunches, that assess strength and flexibility. If you fail any of the tests, therapeutic moves designed to address the relevant weaknesses are recommended.

He tells about a pastry chef whose back pain was caused by the repetitive motion of closing an oven door with her foot. She began using her hand, and the pain disappeared.

WASHINGTON POST