What's the best way to tone my back muscles so I experience less back pain?
There are ways to tone back/Core muscle groups including, vitally, stretching exercises, I do not like adding links to these questions as it seems I am promoting but I do have an article here on H/P containing a video with a short workout that will definitely help you.
Especially, really you do need to warm muscle groups a little before you undertake on any kind of physical activity, even if your considering sitting down for periods of time which will also help your muscle problem.
Hope this helps.
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