How do you fix a back?

I have had a “bad back” since I was a teenager. Really, it means that about twice per year I will hurt my back and be limping around like an 80-year-old for a couple of weeks.

My father is the same way, and I always assumed it was due to my body type (long-ish torso or something). The action that might trigger the back pain is usually something as simple as sitting down or picking up a piece of paper. Unfortunately, a few years ago I had a really bad injury while scooping up my son while he was running towards a road. Since then, my back seems to get all crazy more often and when it does, the pain is worse and it lasts a bit longer.

Anyway, from what I have read, the best protection for your back is to strengthen it. So, I have a bunch of core and back strengthening exercises that I plan on doing once my current back pain has subsided.

If you’ve had back pain in the past, were you able to overcome it with strengthening exercises? If so, what exercises in particular would you recommend? And how long after an injury should I start this exercise routine?

Note: In case it matters, I am over 6’ and thin. I know that some back pain can be a result of extra weight. This is definitely not the case – I think I just need to add some strength.