When you roll out of bed in the morning, you might feel like a mushy amoeba. Thanks in part to your spine, though, you’re not! This collection of thirty-three vertebrae running down your back is crucial for helping you get through the day. If you don’t pay attention to this important part of your body, you may literally get a pain in your neck (and back)—along with a host of other problems. However, if you incorporate these simple suggestions into your daily routine, you’ll give your spine the TLC it deserves.

Start out right

Before you begin each day, do some gentle stretches to relax and strengthen the muscles that support your spine. Good ones include the cat-cow (where you gently arch and flex your spine while on all fours) and shoulder-blade squeezes. Also, be sure to have a nutritious breakfast filled with anti-inflammatory options, such as a cup of green tea and a chia seed pudding parfait topped with fresh berries, kiwi, or mango. A morning meal like this can help keep your spine in tip-top shape by preventing or reducing inflammation that could lead to pain and stiffness.

Hydrate

Proper hydration is essential for spinal health since fluids help lubricate your joints, tissues, and spinal cord. Dehydration from illness, too much alcohol, or simply not drinking enough water can result in limited mobility and flexibility and even some discomfort. Focus on staying hydrated throughout the day by frequently drinking water and eating foods high in water content, such as bell peppers, melons, peaches, or strawberries.

Get your nutrients

Try to add foods high in vitamin D and calcium, which will nourish and strengthen your spine’s bones and muscles. Cheese, whole eggs, and mushrooms are great sources of vitamin D, and calcium is abundant in foods like yogurt, leafy greens, and tofu. Just make sure to eat low-fat or nonfat dairy products instead of full-fat ones, since saturated fats can raise inflammation levels in your body.

Perfect your posture

When standing, remember to relax your shoulders and pull them back while tucking your abdomen in. Let your hands hang naturally at your side. Also, try to always set your feet shoulder-length apart, keeping most of your weight on the balls of your feet and your knees slightly bent. Remember to use good form when lifting heavy objects too—always engage your legs and knees so you won’t injure your back.

Whether you’re sitting or standing, it’s important to keep your back straight because it will lessen the strain on your ligaments and help you avoid fatigue. When seated, be sure to position your knees so they are at or below the level of your hips and keep your feet flat on a footrest or on the floor. Adjust your chair so that it supports your back; if it doesn’t, use a lumbar pillow to correct your posture. Aim to keep your neck in line with your torso—try not to crane it forward or back.

Keep moving

Your spine will be at its healthiest if you can keep active throughout the day. Sitting for long periods of time can place extra strain on your back and impede blood flow to the surrounding muscles, vertebrae, and discs. If you can, get up every half hour and move around, such as by doing more yoga stretches. One helpful option for those with desk jobs is to use a standing desk, which will allow you to spend more hours on your feet. You should also incorporate low-impact exercises like walking or biking into your daily routine to help strengthen the muscles around your spine.

Sleep well

When it’s time for bed, choose a sleep position that’s beneficial for your spine, such as flat on your back with a pillow under your head and another one under your knees. Or you could try sleeping on your side with your legs slightly drawn toward your chest and a pillow between them. Avoid sleeping on your stomach, though, as that position will prevent optimal spine alignment.

Make these simple changes to your daily routine, and you may be rewarded with a strong, healthy, and pain-free spine.

*If you experience chronic or severe back pain, seek the advice of a medical professional.