Ask HN: How do you keep your back healthy?

Lift weights at least three times a week, stretch every morning and evening, never sit more than a few hours in a row, go for walks around the block every 1-2 hours. Climbing regularly helps a lot, it does both weight training and stretching/decompressing at once

Chekout "athlean x" on YouTube, they pretty much cover everything

McGill big three, every other day.