and finally how do I avoid having it happen again?
Have a read about "moving and handling" your organisation should have a policy tucked away on a top shelf.
Try keeping your weight within "normal " limits.
Abdominal strengthening exercises are meant to be beneficial.
People who swim often, rarely complain of back pain.
Examine you posture, and look towards improving it.
Keep away from anyone medical or otherwise, who claims to be able to help with back problems.
(but see your GP if you develop any worrying symptoms.)
Keep out of the Kitchen.
