i threw my back out for the first time like a week after i turned 30 (#old) and i stg the foolproof way to keep your muscles and bones lubed up is to stretch those hamstrings, babyyyy
did stretching for the first time in a while. if you have tight hamstrings that might be part of the reason your mid and lower back are tight, just learned that today
my husband and i have a white board on the fridge where we keep a list going of twenty movies that we want to watch. when it's time to watch a movie we roll a twenty-sided die and watch whatever number it is. then we alternate filling the spot we emptied. it's complex but it's eliminated hours worth of discussions about what we should watch.
