If you’ve ever suffered from back pain, you have probably wished the same thing many people wish: “I wish I had taken better care of my back!” Back pain can be excruciating, and a good way to ward it off is to take good care of your spine. Here are a few ways to do just that.

Improve your posture. Try straightening out your spine by elongating your neck, back and head to where they are in a straight line as much as possible.

Do some exercises specifically for runners. If your running has taken a toll on your back, you can try the lower back elongator and the spine roll to help the muscles in your back recover from long training episodes.

Get a massage. It’s a treat for you and your spine! Make sure special attention is given to your back, shoulders and neck.

Don’t slouch. Walk tall to keep your spine straight.

Get plenty of calcium. You can take a supplement—especially if you are a woman, as most American women do not get enough calcium from their diets. Most people need about 1,000 milligrams per day. Talk to your doctor about how much you might need. Good sources of calcium in the diet include milk, cheese, yogurt, nuts, and leafy green vegetables like broccoli and spinach.

Do yoga. These calming exercises can help your spine stay in great shape. You may also want to do some strength training, stretching, balancing and general muscle exercises. Bending your knees up to your chest can also help relieve back pain.

Sleep right. Use a flat pillow instead of having your neck stretched with a thicker one. This can cause back problems.

Place a pillow between your knees when you sleep. This can help align your spine as well as reduce your back pain. If you sleep on your back, put it beneath your legs, and refrain from sleeping on your stomach.

See a chiropractor. If you have back trouble, you may want to see a chiropractor before seeing a traditional doctor. He or she may be able to realign your spine and help you without medicine or surgery.

See a doctor. If all else fails and you’re still having back pain or troubles with your spine, you may need more invasive procedures done. See your family doctor and find out what he or she recommends. You may also want a scoliosis screening.