These are good for your spine.

Dot not carry a bag on shoulder, carry better is rucksack.
As taking from a floor something,sit, as after take.
As on a long time you are on leg stay, as every 15 minutes changing pose, over changing, as transfer weight from a leg on leg, turn from a side to side, walk on place.
As in sitting work, often stand up, walk for ten minutes, stretch body, turn, sit.
As do not over cool, disks are inflaming.
As less stress, in stress muscles are closing as causing aches.
Less salt eating, if you need in salt use soy sauce, less eating marinades, fats, fried , these are delay salt in organism, eat vegetables are celery, petroselinum, dill, salad, porridges, yogurt, cheese, curd, kefir, whole cereal bread, non cleaned seeds, cereals, as cook jam of watermelons peels, spine enjoys it.
As in deformation, disks problems, vertebra's as excepting herbs are helping in spine problems as one tbl.sp. of herb yarrow adding in glass for hot water, infuse, closing for hour, drink one tbl.sp. for three times/day after meal.

roots of celery juice use two tea.sp. for three times/day before meal.

for one time/day is good for enjoy in bath taking of chamomile, firs ,pine needles, roots, green of acorus, leaves of walnuts and valeriana as in gauze wrap for 4 handful of mass ad in hot water for 30 minutes, remove, and take bath for 20 minutes.