I’ve wrestled for years working out the best way to get across to patients how to MOVE correctly.
Preventing spinal pain is NOT just about having a healthy and strong back (though that is important), nor is it just about avoiding some activities (though that does sometimes have a role).
It’s as much about correct movement. Notably, the ability to bend forward in a way that recruits the back, not the front, and re-learns some old but forgotten patterns of moving we all used to have. Before we got older, had injuries, and sat for a living.
See this excellent Dan John video below.
But also this article by Erik Garnas.