In the first part of the post I described the causes of posture disorders and intervertebral disc problems that arise as a result of this disorder. Now I will describe how to avoid these problems. I will do this point by point, depending on the cause of the disorder.
If your back was fine, but then it became bad because you changed your occupation (a clear example is someone who “entered” IT and started sitting and staring at the monitor more) – then you need to do two things:
a) Swimming (3 times a week; Correct! A lot of swimming on your back; No throwing your head back over the water, as girls usually do 
)
b) Do exercises using the flobility technique. I'll stop here and describe it in detail. This technique was invented by guys from the States. I'll leave a link to their profile under the post. I'll tell you right away that they don't give me any kickbacks, I recommend them out of respect. 
Since in my opinion, unlike many pseudo-specialists-reality-trainers, they are the only ones who have a good understanding of the biomechanics of the spine.
Of course, they train for money, even on zoom, but if you're "in the mood" you can figure it out yourself using the materials on their Instagram profile. Personally, I figured it out in about a month.
Also, if you have the resources for a special gym, take a closer look at the functional patterns technique . This is a company of one guy from Spain, he developed a method of correct exercises and decided to make a business out of it, but I will say right away that his exercises require special equipment. I also approve of this method and consider it correct. I will also leave a link to them under the post.
If you have problems with your jaw, such as bite or missing teeth - be sure to solve this with the help of competent dentists. Such problems always lead to posture disorders, even minimal ones, but this can come back to haunt you in old age. If you need it in Kiev - I can recommend excellent (but unfortunately expensive ) dentists who will do everything on a turnkey basis.
If you have been diagnosed with peripheral nervous system problems , then it is more difficult to advise here. However, I will say that in addition to injuries, a common problem is herpes viruses, and in some people they do not manifest themselves externally in the form of a rash, as many doctors are used to seeing , but manifest themselves in pain and paresis.
If this is your case, you need to find a specialist who will prescribe you Valavir and supplements that stimulate the Th1 immune response . For example , astragalus extract does this, I already wrote about it in the first post about covid, and yes, this is NOT “some kind of Chinese homeopathy” as some “geniuses” told me .. This is an effective and working drug against viral replication!
If you have metabolic problems. The topic is extensive, like the previous point. But again, I will say that such problems lead to a violation of the trophism of bone and cartilage tissues and this is usually:
a) Violation of growth hormone secretion (our doctors are completely unable to diagnose this problem 
)
b) Low testosterone and high prolactin
c) Gout
d) Chronic vitamin D deficiency
d) Genetic problems
e) Inappropriate use of corticosteroids (hello to the assholes in hospitals who treated covid with them 
)
Some of this is treated by prescribing anabolic hormones, some by prescribing special drugs like bisphosphonates, everything is very individual.. I will only note that these problems cannot be neglected, otherwise after 40 years your physical functionality will greatly decrease.
https://www.instagram.com/flobility/
https://www.flobility.com/
https://instagram.com/functionalpatterns
https://functionalpatterns.com/
