Many people try to do everything they can to have a pain-free back. However, people should aim to have a resilient back that can’t necessarily avoid pain, but can instead handle pain and everyday tasks without falling apart when discomfort occurs. Here’s what you can do to build your resilient back:

• Exercise > Being Perfect: Many people worry about having the correct posture over exercising more. Worrying about having good posture can actually reduce resilience. Try to incorporate as much movement as you can into your day to improve your resilience. 
• Train Your Back to Handle Load: Avoiding load allows your back to become weak and when a time comes to carry a load, your back will be too weak, leading to pain. Progressive exposure can help your spine to adapt by doing things such as carrying groceries and lifting with gradually increased weight. 
• Build Control, not just Power: Resilience depends on coordination. Your back should stabilize when needed, relax when it’s safe, and be able to adapt to unpredictable movement. An exercise you should do to achieve this is split squats.