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Core strengthening.
I'm a retired QP with19 years in Group time and my knees are worse than my back. I went to school after I retired and just retired again from doing 15 years of Physical therapy . You should do well if you put much time in on Core strengthening. Core, core, core, that is the little known savior of the back. You must focus on the Transverse Abdominis muscle. It's a small muscle but is highly important for good back strength and protection. Crunches don't get it . Strengthen the Abdominus first then go to crunches and other Abd work. Just research some TA exercises. Dave (blitz) 
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