MOVE YOUR BODY SAFELY!!!
Your spine has a natural s shape curvature. You have 3 main curves, one in the neck region, another in the mid back region and one at the lower back region. When you need to lift something, keep it close to your body and try to maintain a neutral spine. Again the neutral spine is the s shape curvature we just talked about. Try to pivot at the hip level, lift using your leg muscles and slightly contract your abdominal muscles. Move your back in a relatively pain free range of motion. Stop any activity or exercise that does not feel right or produces any sharp or shooting pain. It is usually fine to gently move through tightness and soreness. Cheers!