Spinal discs are parts of the body. If the body is dehydrated, the discs will also be dehydrated. Water is essential for optimum health of fibrocartilage of the discs. Dehydration will make it harder and difficult to regain normal shape and function. Drink about 3 liters (0.8 US gal) of water each day. Blood circulation to your back area should be good to reach that water. Our normal body pH is 7.4 which is slightly alkaline (pH 7 is neutral). It helps to deposit calcium in immature bones and cartilage. If the body's pH becomes acidic, various alkaline substances including calcium tend to neutralize the excess acid. Therefore calcium is lost from bones and cartilages, drying them out.  Coffee, cigarettes, alcohol, refined sugar, junk foods, fast foods, overcooked foods, refined breads, meat, etc. make our body acidic. Try to avoid them. Raw foods, particularly vegetables, are good to maintain alkalinity of blood and body tissue. Consuming too much milk also makes the blood pH acidic although it is a good source of calcium. Calcium is the building block of the bones. It is also important for optimum health of cartilage. Calcium strengthens vertebral discs as well as fibrocartilages. It is particularly important for the elderly and post-menopausal females, who are more prone to develop calcium deficit and fractures.  Nut-milks, nut-butters (not peanut butter), nuts, seeds, green vegetables like broccoli, green leaves and sprouts are examples of calcium rich foods. You may also take calcium supplements if you are doubtful about dietary sources or if you have a recognized calcium deficit. Take Tab Calcium 500 mg or Tab Calcium+ Vitamin D preparation once daily until your symptoms disappear completely. . Regular exercising is very good for bones and joints functioning. Any form of exercising like yoga aerobics or simple walking, can be employed. Here's how it helps:  By strengthening back muscles, weight bearing potential is improved. Increases spinal flexibility. By strengthening belly muscles and muscles of legs and arms, weight is evenly distributed and this reduces back strain. Age related bone loss is significantly minimized, thus making the spines strong and able to withstand the stress. . You might have noticed that obese people complain more of backache, disc prolapse and all other sorts of spine problems. When you are upright, your weight is supported by the spine, so the spine has to bear the additional stress when a person is obese. This causes minor injuries and degeneration. Try to keep your weight at an ideal limit for your height. Your doctor will be able to pinpoint a good weight for you and start you on a plan to lose weight and exercise safely. Even a few pounds can make a difference!

Summary:
Drink plenty of water. Keep your blood alkaline. Eat calcium-rich foods. Exercise Lose weight