If you cant do those things then your going to have to just accept the damage and mitigate it best you can. Items like this Bodyline Back Huggar Pillow at HealthyKin.com can help. The last line of defense is to accept that a degree of damage is being done and finding a chiropractor to relieve the pain and help you prevent future issues.
So step 1 is lifestyle change, step 2 is support, step 3 is outside intervention. Good luck!