How are you caring for your back, spine, neck and posture?

I use a basic lumbar support from Amazon and work in intervals that force me to take short breaks regularly. Exercise hasn't helped but I still do it carefully to stay energized.

The intervals have helped tremendously, not only with my back but just to stay fresh mentally and physically overall. I like the Pomodoro Technique, e.g. focus for 25 minutes followed by a 5-min break, but I don't do any of the other shit. I don't need an entire productivity system, just the intervals and some good house music.

To expand on exercise a bit, I'm not a doctor but in my personal experience it can actually be bad for your back. I went from the couch to running half marathons and hit a few back issues along the way. I'd say the key factors are: a) learning proper form and technique, including cardio; b) progression.

Lift free weights, start young, make it a life-long habit before your strength starts to wane with age. Look up Alan Thrall on YT for some vids on good form for the basics like bench press, overhead press, dead-lift, squats, etc. that and core strength work and stretching should keep your posture in good shape.