INPUT ARTICLE: Article: Muscle cramps and spasms can be caused by dehydration. While staying well hydrated won't necessarily prevent a back spasm from ever happening again, it will help your muscles remain loose. Try to drink at least 8 glasses of water a day for proper hydration. Avoid alcohol and caffeinated beverages, which are diuretics and will dry you out. Extra weight can put more pressure on your back and musculoskeletal system, increasing your chances of developing a back spasm. Make sure that your weight is right for your height. Look up your BMI or ask a doctor for a physical evaluation. If you need to lose weight, consult a registered dietitian for a diet plan that works for you. Slowly incorporate more exercise into your day once your back spasm clears up. If your diet is lacking in calcium, magnesium, or potassium, you may have more frequent muscle spasms. Even if you're working with a physical therapist or a chiropractor, your spasms may continue if you have these mineral deficiencies.  Look for whole food sources of these minerals first. Dairy products are a good source of calcium, while bananas and potatoes are good sources of potassium. If you have a mineral deficiency, reduce or eliminate your consumption of coffee and processed sugar, which impede your body's absorption of minerals. Staying active is one of the most important things you can do to prevent future back spasms. Walking is a low-impact activity and is generally easy on your back. Start with shorter walks and work up to a 20-minute walk every day.  Cycling and swimming are two other exercises that are low impact and particularly good for your back. If you have access to a gym, you might also try 15 to 20 minutes on an elliptical or stair-climbing machine. Yoga or pilates can help improve the flexibility and range of motion in your back. Try a few basic stretches before and after any activity to keep your back muscles loose.  With any stretching, only stretch as far as you can comfortably. If you feel any pain or discomfort, stop immediately. You could cause further damage to your muscles. Gentle stretches can also be helpful to reduce pain immediately after a back spasm. Place the pillow between your lower back and seat to help you sit up properly. Do this while working at a desk or driving for long periods. Get up at least once an hour to walk around. Avoid sitting for too long at 1 time.  Avoid hunching over while sitting. If you have to sit for a long time, change positions often. The muscles in your core create a natural corset that keeps your spine in alignment and your back in correct posture. Strengthening your core can help you avoid future back spasms.  The plank is a basic core strengthening exercise that you can do without any equipment. Lie on your stomach on the floor, propped up on your elbows with your forearms flat on the floor. Raise up until only your toes and your forearms are supporting your body. Activate your core and hold the position for 20 seconds to start. Practice your plank several times a day, gradually increasing the length of time you hold the position. Make sure you're breathing deeply and regularly while holding the plank. Many people have a tendency to hold their breath when they activate their core. Avoid jerky or fast movements while lifting weights or heavy objects, as these may cause a back spasm.

SUMMARY: Drink water to stay well hydrated. Stay at a healthy weight. Correct mineral deficiencies in your diet. Walk to stay active. Incorporate stretching into your exercise regimen. Use a lumbar support pillow while sitting. Start strength training to build core muscles once your back spasm heals.

INPUT ARTICLE: Article: While some canon characters have vague pasts that can be manipulated, a frequent and recognized (although not compulsory) trait of a Mary Sue is to be related in some way to a canon, especially one who has a strongly established past already. Your readers may find it hard to believe that the canon character has a sister he never mentioned or a son she doesn't remember. Your original character should not constantly be the center of the universe.  Let the other characters have moments away from your new character where they don't talk or think about the new character. Remember why they're there. Your readers want to read about the canon characters, that's why you're writing a fan-fiction. Make sure that your chosen name fits in with the fandom. For example, don't have a Harry Potter character called Trixiebella Arwen, or a LOTR elf called Jane. There are plenty of sites online where you can research names to make sure that they fit with your chosen fandom.  Baby name sites are a good start, but don't go mad. Names like "Angelica Rowanna Marybelle Devenish" are ridiculous and not realistic. Don't use traits like hair color or facial features either, as most children are named at birth. Don't use your own name, or a variation of it. This just screams "Mary Sue" to readers.

SUMMARY:
Avoid making your character related to a canon character. Make your character part of the ensemble cast, maybe even a very small part. Let the canon characters share the spotlight with your character. Pick a realistic name.