First thing first. Find out what hurts your back, arching back (extension) rounding forward (flexion) or force straight down (compression). And when you find out what hurts, Never Do That.
Sit on chair
Then lean forward or flex back, or pull “down” and see what hurts.
Once you know what hurts, do “Core” work that build you up against that. Like if “extension” hurts you, work hard on “anti-extension” ab stuff.
