Five Wellness Tips In between your visits to our office, there are lots of things you can do to keep your body, especially your back, healthy: Sit up straight. Develop the habit of good posture. It makes a world of difference in the way your back feels. Eat your vegetables. A good diet is important to your overall health. All those nutrients help your body repair itself. Keep your weight down. Carrying extra weight puts excess strain on the back. Turn off the TV. Get up and move. Go for a walk. Add exercise to your regular routine. When you have to sit for long periods, stretch regularly. Put that down. Don't lift things that are too heavy for you. (If you have to, lift with your legs, not your back.) Don't carry around a backpack stuffed full of books, (especially not on one shoulder) or a heavy bag, if you can avoid it. The key is to minimize. Only take what you really need. Go to sleep. Sleep is essential for your well-being. Just don't sleep on your stomach, which can strain the muscles in your neck and back. Practice sleeping on your side or back.