I have to confess: I failed
This is what the figures tell us: you will not do any back care program, and you will suffer from problems with your back. You will have pain.
Now the first thing you should do is to go to the “back school”. This is how programs are called that are designed to teach you and your back to find back to a healthy, back-conscious behavior once the problems have begun.
There are quite a number of such back schools, more than we could list up and describe here, so one single famous example shall do at this point:
The Feldenkrais Method aims at reuniting body and mind to achieve refinement in body movement and self-awareness. Today it is held in especially high esteem by many dancers and actors. But it was originally developed to cure disorders resulting from injuries and habitual wrong movements.
One of the advantages of the Feldenkrais Method is that is does not come as a “medical therapy” but rather as a holistic approach to make you remember how an healthy body would feel like. It is thus very pleasant for people who hate to feel “sick”.
There are thousands of Feldenkrais practitioners today worldwide, so expect one to be in your neighborhood.