- A good full body workout routine with some weights to build core strength. I avoid really heavy weights since that can increase my odds of having bad form to compensate and then hurting myself. Just sticking to light and medium weights has been very beneficial.

- Use a standup desk for part of the day.

- Look up some physical therapy moves for the specific part of your back which hurts and do them a few times a week when you wake up or go to bed. My pain is usually in my mid back, and I discovered a couple moves which have helped reduce the occurrences of spasms.