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Best advice I can give is to workout and lift heavy.
I have a herniated L3 and L4 along with LCL, ACL and ITB issues and lifting, stretching and practicing proper form and posture goes a long way. I can still put 225lbs over my head and deadlift 600+ lbs. when I stop lifting for a long period of time, like last summer due to other obligations, is when I feel the pain and have even got stuck on my back in bed.
Easiest way to load the yak is put the nose up on the roof then pick up the back and push it up. Just practice doing it and build the strength.
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MLPA- My Largest Poaching Area 
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