I can only speak for what works for me regarding my back that seems bullet proof. Again the below works for me and it might be wrong for others.
1. Walking-running-standing. Too many people do nothing but sit and an exercise session can't fix that. You have to be on your feet everyday doing some walking, running or standing. You have to have strength in your standing muscles so to speak. How many big lifters can't stand for a couple of hours because it's too fatiguing? I really believe a lot of back problems could be fixed with just taking a 30 to 60 minute fast walk every day.
2. Make sure you are doing at least half or your weight exercises with barbells/dumbbells and not sitting in exercise machines.
3. Train abs not only with isolation but gross hip movements like sit ups and leg raises. The old fashion ab wheel that you can buy for 5 bucks really works.
4. Always include either deads or Olympic lifts like power cleans in your routines. Even one arm snatches with a dumbbell are outstanding for a substitute.
5 and 6 are key.
5. Semi stiff leg deadifts off a block to get a good range of motion. Go slow on the negative but get that stretch.
6. Weighted back extension on an old fashion horizontal back extension bench. I hold a plate behind my head. The new 45 degree benches are garbage. The resistance falls off near the top.
