5 things I can do to hold my adjustments better

1. Walk or at least move.

The discs in our spine require motion to get nourishment and get rid of waste.  They rely on the pumping action produced by movements such as walking to keep healthy.  If a disc does not get enough movement it will start to desiccate (dry out) and therefore wear down very fast.  

Muscles and tendons respond best when regularly stretched as this not only optimises blood, oxygen and nutrient flow in and waste including carbon dioxide out but it also allows these organs to keep in contact with the brain.  If you want strong pathways between your brain and your muscles so you have good balance later in life - move now.
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2. Drink plenty of water

Once again, this comes down to the discs.  Discs should contain a lot of fluid.  If you are dehydrated even a little bit, your discs no longer contain the required amount of water to provide optimal cushioning and are more fragile if you were to say bend at your back instead of your knees when picking up a piece of paper.  
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3. Sleep well

Sleep on your back or your side, not on your tummy.  This allows for good spinal alignment while you sleep.  Sleeping enough - the vast majority of people actually need 8 hours of sleep per night to function optimally.  During your sleep is when your body heals damaged tissue.  Once you are awake, your body is breaking down tissue pretty much all day so the less time you sleep, the less time your body has to repair and refresh the tissues (muscles, organs, brain) that were damaged or used during the day.
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4. Learn to manage stress

Stress can be fantastic for optimal human functioning however it is good in the short term only.  Stress produces hormones that break down the body, cause inflammation, slow your digestion and reduce your brain's ability to reason and "think productively / clearly".  Living in a state of chronic stress also depletes you of certain nutrients like Magnesium that are required for muscle and brain "relaxation".  These hormones also make your body more acidic which adds into this negative cycle and further affects your brain, digestion, muscle tension and more.  Deep breathing, Qi Gong, Tai Chi, yoga, mediation, journalling - take your pick just make sure to keep your stress levels down particularly before bed to allow your body to recover and heal from your day.
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5. Be positive

Positive words have been shown to make plants grow better, water to form crystals with better structural integrity and even babies brains have been shown to grow better with positive words.  Positive emotions produce hormones that lower your stress response, help muscle relaxation, improve bonding between people.  I have seen and read too much to not believe strongly that people with positive attitudes can change their health and lives much faster than people with a negative outlook.  Even finding just one thing to be grateful for - thank your body for allowing you to still breathe or that your body is still trying to help you by sending you messages (even if they are pain).  I truly believe that your body responds well to you treating it with kindness and love.