I took the day off. I work as a coffee roaster, so I’ve been doing a lot more lifting lately for two reasons: It’s been very busy due to black Friday/holiday season and the fact that we’ve been waiting for a container of coffee to come in. That container will have supersacks, which are huge 1500-pound bags that we load into a hopper instead of the single palletized 132# bags that I have to break open one-by-one. I’m glad my boss is super-chill and that I have my roasting protege to fill in for me so calling in is no problem. I go to the chiropractor and massage therapist every couple of weeks but all the help is instantly undone once I come back to work.
If you are still physically strong, still have a strong back and healthy spine … do and learn some weight training specifically dead lifts and upright rows using free weights. Look up proper technique and train not so much to lift heavier weight but to start following proper form and technique. Learning proper form builds the smaller supporting muscles around your core which go on to support your back.
Also do a variety of abdominal exercises because as it turns out, a stronger front goes on to support a stronger back.
I do a lot of back breaking work and a few years ago I got into all this and things have been a lot better since.