Targeted exercises are a good way of promoting better spinal function. If functional alignment in the spine is adequate then mechanical back pain is more likely to be avoided. Some exercises are designed to develop flexibility whilst others, strength. Endurance or stamina are also goals of certain types of exercises.
General healthy exercises
Some simple exercises which will improve your posture and spinal health in general are described in the video below.
Protecting the spine or other vulnerable parts of the body from (bio)mechanical hurt depends largely on ‘Core Stability’. This is the ability of the body to react efficiently to physical forces which could cause injury, by maintaining strength in those muscles which protect it and will help significantly to control chronic back pain. It also depends on the efficient functioning of the nervous system which relays messages to those muscles efficiently.