1. Exercise regularly.


2. Follow a healthy diet.


3. Maintain good posture.


                                                                                        4. Stretch your spine before and after sports.

5. Don't overload your backpack or shoulder bag.


6. Stretch your legs and back after each hour of sitting.


7. Never cradle the phone between your neck and shoulder.


8. Sleep on your back or side, not your stomach.

9. Invest in a good chair, pillow, and mattress. It's worth it!


10. Have Regular spinal check-ups.