Five years ago my lower back hurt every morning. Stretching didn't fix it. Getting strong did. These three lifts did more for my back than anything else, and they are the base of every program I write.
1. The hip hinge
Romanian deadlifts and trap-bar deadlifts teach your hips to do the work your lower back was doing. Push the hips back, keep the spine long, stand tall.
2. The loaded carry
Pick up something heavy and walk. Farmer carries build a core that holds your spine still, which is exactly what a core is for.
3. The row
Rows build the upper back that keeps you upright at a desk all day. Two rows for every push in your program.
Start light. The goal of week one is to own the movement, not to move the weight.
Want the full program built around these lifts? It's in the 12-Week Strength Blueprint.