The smallest habits or lifestyle choices we make every day can cause some serious damage. 80-90% of people in the US suffer from back pain at some point in their lives – and much of it could be easily avoided with some simple tips like these:
Spinal disks are 80% water and if you’re dehydrated, the first thing your body does is steal water from your discs. 
Pay attention to how you hold the phone – cradling a phone between your ear and shoulder twists your neck and can cause back pain.
A strong core minimizes back pain and risk of injury; yet, simple spine-strengthening exercises requires just 10 minutes per day.
Exercise is good for back pain, I recommend yoga child’s pose (Balasana) is an active stretch that helps elongate the back.