Strength, most especially strength within the core, is THE most important thing you can do to prevent back pain! The stronger your core stabilizers are the more supported your back will be!
Your action step for this lesson is to 'view & do' the video below and give these exercises a try (movement starts at the 3 min mark). They are the foundational movements for all other movements and really help to set you up for success for other movements. Even if they seem really simplistic, take the time to master them to increase your core strength...then you can amplify your movements.