Dr. Sodha's tips for a healthy back

Posture

Standing - straight, with feet apart.
Sitting - straight back, feet flat on floor (not with legs crossed). Change position after 45-60 minutes max, then take a break or run on the spot to break the tightness in the muscles.
Sleeping - on your side or back with a proper pillow to support the neck.
Lifting - by bending at the knees, not the back, no matter how light the object.

Vitamin D (from sunshine) and calcium (from dairy products, broccoli, spinach and other green vegetables for strong bones. You can take both as supplements.
Five portions of fruit and vegetables a day for the nerve tissue.
Fish oils (for those vital omega 3 fatty acids) you can take evening primrose oil, and a combination of glucosamine sulphate and chondroitin sulphate for the joints.
Water - at least 8-10 glasses a day - or toxins will build up, leading to tiredness, muscle fatigue and headaches due to dehydration. Water in tea and coffee does not count, as these drinks act as stimulants.

Swimming (front crawl or back stroke, rather than breast stroke with the head held out of the water to keep the hair dry!)
Walking
Cycling on an exercise bike - in the correct sitting position.
Yoga and Pilates - gentle stretches.