Healthy Back Tips Exercise regularly, this doesn't have to be for long periods of time, but consistently. A regular daily walk for 20 minutes can make a huge difference. Maintain good posture. Sitting up straight is most important. Maintain a  healthy diet. Eating balanced meals to properly nourish the body. Stretch legs and back after sitting for long periods of time. Stretching regularly will help you keep from tensing up or injuring yourself further. Sleep on your back or side, not on your stomach. This helps keep your body in line and reduces the risk of hurting your neck while sleeping. Have regular spinal check-ups. Being preventive is important. Invest in a good mattress and pillows. We spend a good portion of each day sleeping. Always stretch and loosen up muscles before participating in sporting activities. When carrying a backpack or purse, carry it over both shoulders for better balance when possible. When using the telephone never try to position it between your neck and shoulder.