I’ve wrestled for years now working out the best way to get across to patients how to MOVE properly.
Preventing spinal pain is NOT just about having a strong back (though that is important), nor is it just about avoiding certain movements or activities (though that does sometimes have a role).
It's as much about movement. And especially, the ability to bend forward in a way that recruits the back, not the front, and re-learns some old but forgotten (and good) patterns of movement we all used to have. Before we got older, had injuries, and sat for a living.
See this Dan John video below.