* Every day is a spine day. Do 10 minutes of spine waves every day to increase vertebrae mobility - https://www.youtube.com/watch?v=_tlMntE1WzQ
* Change positions when working. Learn to squat in a relaxed position. - http://placeofpersistence.com/30-30-squat-challenge-by-ido-p...
* Learn to hang passively - http://placeofpersistence.com/30-day-hanging-challenge-by-id...
* Learn a handstand. This had tremendous advantages to my wrists, elbows, shoulders, spine, core.
My spine is healthy, flexible and strong as never before.
BTW, I wholeheartedly recommend Ido Portal's approach for movement. It was a game changer for me.