Some information to keep our spine safe

Nowadays, many people suffers from spine problem. A renowned specialist have given the following instructions for keeping the spine safe.
1. Daily stand straight and tough your feet at least 21 times a day
2. Always sit straight without bending
3. Whenever standing stand straight
4. Never bend yourself when you sleep
5. Never use hard pillows
6. Don't sit continuously for more than 70 minutes
7. Don't drive your two wheeler by bending
8. Don't bend too low to lift heavy things
9. Hold your hands straight up about 20 times on both times a day
If one follow the above instructions our spinal cord will be safe according to the doctor