1. Let your spine really rest while sleeping.While you're lying down, all the structures in your spine that have worked hard all day finally have an opportunity to relax and be rejuvenated. To make the most of this time, you need a mattress and pillows that allow your spine to rest in a supported and comfortable way.

2. Exercise your core to strengthen abs and back muscles. Your core muscles—your lower back and abdominal muscles—need to be strong and supple in order to support your spine and take pressure off your lower back.

3. Your shoes need to support your spine. Whether you're walking for exercise or just to get where you're going, the shoes you wear play an important role in supporting your lower back. Good shoes provide a supportive base that helps the spine and body remain in alignment. For example, make sure the area of the shoe that fits the back of your heels is snug, but not overly tight, as a good fit in the heel prevents over pronation or supination—or too much rolling of the foot to the outside or inside.

4. Practice good ergonomics while sitting—and limit total sitting time.The discs in your lower spine are loaded 3 times more while sitting than standing, so long periods of sitting can create or aggravate a painful back condition. Moreover, when sitting at a desk and/or looking at a computer screen, our natural tendency is to slouch and lean forward, stressing our lumbar discs even more. Choosing the right office chair and practicing good posture while seated play an important role in promoting good posture and supporting the natural curves of your back.

5. Lift right. It's very easy to twist the wrong way and damage your spine if you don't use proper form when lifting an object. Here's how to lift correctly, according to NINDS: Stand as close to the object as you can, and use your legs and knees rather than your back or upper body to pull up the item. It will help if you bend your knees so your arms are at the same height as the item. Keep your head down and back straight. If the item is heavy, don't try to lift it yourself — get help.

6. Sleep tight. Sleeping well is important to your overall health, Your body needs a good night's sleep to repair itself. Sleep on your back or side, not your stomach: Sleeping on your stomach puts too much pressure on your spine. Invest in a supportive mattress as well as a pillow that promotes proper alignment of your neck. Be sure to turn your mattress regularly so that it wears evenly.

7. Stretch out. Keeping flexible helps maintain normal joint function and a good range of motion. It also reduces the risk of injury. If you start your day with a few good stretches, it can not only be invigorating, but can also promote spinal health.

8. Stay active You're at an increased risk of experiencing low back pain if you're not active or physically fit. Whether you make regular visits to the gym, walk, bike, swim, or play with your kids, staying active and keeping your body moving helps maintain a healthy spine. The best exercise routine for your back and neck is one that combines stretching, strengthening, and aerobic activity.

9. Maintain a healthy weight  Exercise, along with a healthy diet, also helps you lose weight or maintain a healthy weight. Being overweight or obese, or quickly gaining a significant amount of weight, are risk factors for low back pain — excess weight, especially if you have belly fat, can put added stress on the muscles, ligaments, and tendons in your lower back.

10.  hydrated. Stay Staying hydrated is important to maintaining soft tissue elasticity and fluidity in joints. Our intervertebral disks are vulnerable to loss of hydration and can begin to lose height. As spinal disks begin to shrink, you become more susceptible to painful disk conditions. Herniated disks, also known as slipped or ruptured disks, occur when the loss of fluid causes the disks to become brittle and eventually slip out of place.

11. warning signs. Pay attention to any Don't ignore spinal problems or pain. Although it’s common to have back pain once in a while, it can indicate a more serious problem. Left untreated, problems with your spine can worsen and become quite serious. Listen to what your body is telling you. Don't overdo it at the gym or at work, or self-medicate to relieve symptoms. Seek medical care to learn about your spine and the correct treatment for your symptoms."