The Lord will give [unyielding and impenetrable] strength to His people; the Lord will bless His people with peace.--Psalm 29:11, AMPC

When your back is strong, it helps your whole body. 

When your back is weak, it can get hurt easily, and if you've ever pulled a muscle in your back or otherwise strained it, you've started to understand just how important it is that your back is strong. 

In my 20s, I was being stupid, and overdid a floor exercise with ankle weights. I pulled a muscle in my lower back. 

From what I remember, I felt the effects the next day. My back hurt so bad, I thought I was losing a kidney! I didn't even realize it was my back, but I could not move nor sit still for two days and get any comfort. 

OUCH!!

When I saw the doctor, after constantly squirming in the chair in the waiting room, he asked me where it hurt, and started pushing on my lower back. When he hit the most tender spot, it hurt so bad, I leapt up in the air--away from his hand! 

He quickly ascertained that I'd pulled a muscle using weights that were too heavy. 

I was both relieved that I was not losing a kidney, and frustrated that I'd hurt myself, and that it would take a while to recover and get back into a good workout routine. 

Phooey!

So, he gave me pain pills and told me to rest until it was healed. 

Easier said than done, especially since the pain pills (even a half of one) made me weird and negative, so I threw them away.  I didn't know then to bind any negative forces that may be attached to them!  I took other things instead, like ibuprofen, etc.  I took hot baths too, even though the doc recommended ice packs. 

Once I was strong enough I started doing sit-ups; stomach crunches, and otherwise more gently strengthening my body. 

About 15 years later, I got stupid again, and stopped doing sit-ups and crunches. I was working a desk job, and not moving around much during the day, and that also weakened my back. 

One morning, I leaned over backwards a bit to get something on the floor--and almost blacked out. A nerve had been pinched in my back as I leaned backward, because my stomach/core was weak, since I'd not been very physically active for about three years.

I'd also had trouble with the cyatic nerve in one of my legs, which had caused great pain and discomfort--even during physical activity. 

For me, and for most people, I believe, having a strong back comes down to NOT doing stupid things to strain one's back; lifting properly, using your legs to help take most  of the weight, and lifting very closely to your body; and most of all, doing daily crunches/siti-ups to strengthen your stomach--because a strong stomach and core pushes against your back and strengthens it.

I lie on my back with my knees bent, put my hands behind my head, and gently lift my neck (holding it with the hands) and do (now) about a hundred crunches/sit-ups a day. 

It works!

These are all suggestions that work for me and many in the physical realm. However, I give most of the credit to the LORD, because I speak His living, healing Word over my body every day!

I did have to go to a chiropractor for a while, to get the cyatic nerve thing straightened out, and because my neck was strained (not from the sit-ups!). 

Every person is different. However, I believe you and everyone can benefit and strengthen their back by doing sit-ups/crunches every day, in a gentle, smooth way; not jerking nor straining. 

It may take a couple weeks or more, but daily you will be helping your stomach/abdomen and thus your back be stronger. This will help your back resist pain and strain, and you can enjoy life more, because your back won't be hurting! 

Go for it!

11 With this in view we constantly pray for you, that our God may deem  and count you worthy of [your] calling and [His] every gracious purpose of goodness, and with power may complete in [your] every particular work of faith (faith which is that a] leaning of the whole human personality on God in absolute trust and confidence in His power, wisdom, and goodness).--II Thess. 1:11, AMPC

Through books, presentations, service, and more, Tonja and her husband live to exalt God. Her series for girls, P.O.W.E.R. GIRL ADVENTURES, is now out (books I-V), along with LEGACY; YOUR HOLY HEALTH: VISIONS OF THE KING, and more. See the "River Rain Creative" and POWERLight Learning YT channel.