stretch a lot. maintain good posture and take frequent breaks for a quick walk if you happen to work in a job where you're sitting a lot or otherwise sit a lot in general. lift weights emphasizing the erector spinae, lats, and traps twice a week. engage in spinal decompression ie dead hangs, but only after you lift weights to prevent injuries. you will literally have zero back problems and likely fix the ones you do have if you consistently do these things.
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