Strong back muscles can protect your spine and prevent back problems. Try to do back-strengthening and stretching exercises at least twice a week. Exercises like planks strengthen the core (abdominal, side, and back muscles) to give your spine more support.
Other protective measures include:
Bending knees and keeping back straight when lifting items.
Losing weight, if needed (excess weight strains your back).
Maintaining good posture.
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