Eating is not difficult, that is, two hours before exercise or half an hour after exercise, that is, eating at noon should be postponed a little.

What to eat is really not difficult. If you want to lose weight, be less greasy and more protein. If it's just for health, an occupational disease like yours needs some calcium supplements.

Finally, targeted exercise. You know there is a goat standing machine in the gym. It is suggested to practice regularly and exercise erector spinae to protect the lumbar spine.

Doing big ball exercises in class, don't ask why, it's good for cervical vertebrae,

Lifting your legs and lying on your stomach, that is, crawling backwards on your stomach, is good for your hips.

Finally, running and playing with equipment.