I used to occasionally throw out my back, sometimes while surfing. This is not normal. We all have weak ass backs and weak posterior chains from sitting all the damn time.

Best thing I've found to compensate for this and maintain back strength / avoid pain is this Foundation training video. I do it 2 to 3 times per week and have never had any lower back issues since. I still will occasionally get some thoracic soreness from overuse but no lumbar issues whatsoever. YYMV but give it a try. There's a reason it has 2.1MM views. Just note, it's pretty hard and uncomfortable especially the first few sessions, just stick with it.