Prevention first
You could fill a whole library with what has been written about all the good things we could and should do to our backs. But we are an ungrateful people when it comes down to our backs. Usually we do nothing and hardly ever we do enough. The excuses are as countless as the back problems, but hope shall never die, so let it be repeated again.
Do not wait for the pain to come. Keep your back sharp and fit. If you have an unhealthy job – and today almost everybody has an unhealthy job – don’t think half an hour of daily aerobics will compensate for that. They will not. Nor will two weeks of vacation per year. Of course you always have the best intentions of what healthy things you will be doing in these two weeks, but you will not do them and even if, it will not be enough.
The absolute minimum is estimated at about one hour back care per day, come fire or in-laws. If you really have only one hour per day, then swimming is supposed to be the best back training you can have in a short time. If you can afford more time, add some yoga or tai chi or other style gymnastics to that. And never consider this to be “lost time”. It is time gained indeed. Gained by deeper sleep, higher performance, less time at the doctor and better spirits.