You may not be a morning person, but doing these things can help you to maintain a healthy back throughout the day and avoid back pain. 

• Wake Up Slowly and Move Gently: Avoid jumping out of bed too quickly. Sudden movements can strain muscles and joints. Before getting up you should take a few breaths, gently roll onto your side, and then use your arms to push yourself out of bed. Doing this helps to protect your spine and eases your body into motion.
• Activate Your Core Muscles: A strong core supports your spine throughout the day. Doing some exercises that will strengthen your core will help to improve your posture and stability. 
• Hydrate First Thing: Your spinal discs rely on hydration to stay flexible and cushioned. You should drink a glass of water after waking up and continue to hydrate throughout the morning.