6 Tips for a Healthy Spine 

• Teach your kids correct posture when sitting. Remind them to sit up straight and use a chair adjusted to the correct height for a desk or workstation. Periodically changing positions helps reduce slouching and hunching.
• When lifting an item off the floor, bend the knees and squat down, keeping your back straight. Do not bend over at the waist.
• Have a good sleep surface. A firmer mattress offers better support for the spine. Back sleepers should put a pillow under the knees to keep the spine aligned, and side sleepers should place a pillow between the knees.
• Exercise your core to keep your back strong. This includes gentle stretching, like yoga, and exercises to strengthen your core and back. Make sure you follow proper form so you don’t risk injury.
• Wear supportive, correctly sized shoes. Runners may need orthotic shoes depending on their gait. Hiking boots provide ankle support on uneven surfaces, and cushioned shoes reduce impact if you’re on your feet all day.
• Don’t wear a heavy backpack. You shouldn’t carry more than 10-15% of your body weight or wear it across one shoulder. The pack should sit close to your back and the weight should be evenly distributed.