In my 23 years of training, I’ve had plenty of athletes come to me with what they assumed were “bad backs.” The ask for a routine of back injury prevention exercises
Generally, their backs were fine. They were simply imbalanced in a few key muscle groups—the core complex and the glutes—and their backs were taking the brunt of that imbalance.
To bombproof your back you need to build a strong foundation, and by “foundation” I mean core. The muscles of your core include the abdominals, obliques, transverse abdominus “TVA”, pelvic floor muscles, and several others.
They each serve a common purpose, and that purpose is to support and stabilize your spine. The most effective way to build strength in this “core” group of muscles, that I have found, is by incorporating three basic movements, or rather anti-movements. These movements, not stressful back exercises, make up my preferred back injury prevention routine.