3 tips for a healthier back in 2019
1- Get moving - no joint likes static positioning, It inhibits blood flow, nutrient exchange, and tissue health. Ideally it's some form of cardio (walking, biking, swimming, etc) 30 mins a day. You should also ideally include some resistance training. Even if it's body weight stuff such as push ups, lunges, and squats. At a minimum, it's doing things like getting up from your desk every hour and getting in some walking during lunch.
2 - Get loaded - you do go to the gym right? Choose your exercises wisely. Don't sit, when you can stand. It robs your core of work, doesn't train your balance your balance and the limits the functionality of it all. You are making the effort to exercise, get the most out of it. The increased value of exercising in a standing position verse a sitting position should be obvious, yet it is an often overlooked way to wring more from your work out. The best part is you do not need to invest any more time than you already are (or significantly more effort).
3 - Posture - I saved the most important for last. Yes, your grandma was night, sit up straight. People don't realize it but sitting with poor posture can effectively place the joints of the spine on stretch at end range. Imagine pulling your finger backwards, and holding it there for a few hours . Doesn't sound comfortable does it? Believe it or not, it's quite possible this is what your doing with you back everyday!
I hope you will find these tips helpful and be able to incorporate them with good effect.