1. Exercise regularly: 20-30 minutes/day.
2. Eat a healthy diet.
3. Get adequate water intake.
4. Supplement with vitamins and minerals.
5. Do an active warmup before activity and stretch after.
6. Quit smoking and avoid excessive drinking.
7. Don't overload your backpack or shoulder bag.
8. Stretch your legs and back after each hour of sitting.
9. Never cradle the phone between your neck and shoulder.
10. Sleep on your back or side, not on your stomach.
11. Invest in a good chair, pillow and mattress. It's worth it!
12. Have regular spinal check-ups.

12 Back Problem Warning Signs

1. Low back pain which extends down the leg with numbness, tingling, and/or weakness.
2. Pain that increases when you bend over.
3. Back or leg pain with coughing or sneezing.
4. Significant back pain lasting longer than 3 weeks.
5. Difficulty standing up after sitting for any period of time.
6. Numbness or weakness in your legs while walking.
7. Stiffness in the morning that decreases when you move around.
8. Pesistent bladder and/or bowel problems.
9. Pain in your hip, buttock, thigh, knee, or foot.
10. Unbalanced posture, when your shoulder and/or hip may be higher on one side than the other.
11. Pain which becomes worse with rest.
12. Pain that wakes you up at night.