1. Exercise regularly
2. Follow a healthy diet
3. Maintain good posture
4. Warm up and cool down before and after physical activity
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 on your stomach
9. Invest in a good chair, pillow and mattress
10. Have regular spinal checkups
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