The trick is to harden your back muscles, so that they hold your spine firmly in place.
I had a spinal disc herniation 3 years ago, followed by back pain for a year after.
Since a year, i have no more back problems, what helped is dead simple abdominal exercise every morning. I do every day 2-3mins of plank exercise https://en.m.wikipedia.org/wiki/Plank_(exercise), it doesnt take long and can be done everywhere. When the pain comed back, i do the exercise 2 or 3 times a day.
I also go once a month to do Kinesiotherapy (i'm in France, its quite popular and reimbursed) but i've stopped since i'm healed.
I had a spinal disc herniation 3 years ago, followed by back pain for a year after. Since a year, i have no more back problems, what helped is dead simple abdominal exercise every morning. I do every day 2-3mins of plank exercise https://en.m.wikipedia.org/wiki/Plank_(exercise), it doesnt take long and can be done everywhere. When the pain comed back, i do the exercise 2 or 3 times a day.
I also go once a month to do Kinesiotherapy (i'm in France, its quite popular and reimbursed) but i've stopped since i'm healed.