10 Healthy Back Tips Exercise Regularly- This does not have to be anything overly strenuous. Something as simple as a daily walk can make a huge difference. Eat A Healthy Diet- Proper nutrients allow the body to repair itself easier Maintain Good Posture- Are you sitting up straight as you read this? Stretch Your Spine Before And After Sports- This will also help to loosen up the surrounding muscles. Don't Overload Your Backpack Or Purse- Remember to carry it over both shoulders to balance the load (if possible). Stretch Your Legs And Back After Each Hour Of Sitting- Whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further. Never Cradle The Phone Between Your Neck And Shoulder Sleep On Your back Or Side, Not On Your Stomach- This helps to keep your spine in line and reduces the risk of hurting your neck while you sleep. Invest In A Good Chair, Pillow And Mattress- When you think about the amount of time you use these things each day, it's worth it. Have Regular Spinal Check-Ups- It's much easier to prevent a problem than to correct one. Rules of Sleep Hygiene   Many people have trouble getting the proper amount of sleep every night. If this happens to you, these suggestions may help: Do not go to bed until you are drowsy. Many times going to bed before you are sleepy can cause more problems. Instead of sleeping, it may cause you to worry about issues in your daily life and also make you anticipate poor sleep ahead. Delaying going to bed until you are drowsy increases the chances of falling to sleep. It also strengthens the association between bed and sleepiness. Get up at the same time each morning, even on weekends.  Place an alarm clock away from the bed so that you must get up to turn it off. A common experience of “Sunday morning blues” is caused by changing the time you go to bed and wake up. Most people stay up later on the weekends. By Sunday night, you want to go to bed early for work tomorrow but your body has adjusted to going to bed later. Thus, you wake up sleep deprived with “the blues”. Do not take naps. Napping disrupts the sleep-wake cycle. Try to eliminate napping and substitute gentle exercise instead. Reduce the use of alcohol. Do not drink alcohol later than two hours before bedtime. Reduce the use of caffeine.  Do not consume caffeine after about 4:00 pm. Reduce the use of nicotine. Do not smoke within four hours of your bedtime. Exercise regularly.  But avoid strenuous exercise after 6:00 pm. Adjust the sleep environment.  Make the room temperature comfortable. Keep light and noise out.