1. The document provides 5 tips for protecting the spine from lifting injuries, including strengthening the core, maintaining good posture, lifting with proper technique, being aware of limitations, and paying attention to overall health. 2. It emphasizes that the lumbar spine is most vulnerable and explains proper lifting techniques such as bending at the hips and knees, keeping loads close, and avoiding twisting. 3. For chronic back pain lasting over 6 weeks, it recommends visiting a top spine surgeon for evaluation and potential surgery to treat the underlying cause of pain.