Good that you are ‘hearing’ your body

I’m sort of into a very gentle theraband round of exercises and balance discs for obvious reasons…just to keep going. Of all the things that have NOT bothered me it’s the back! I’ve damaged muscles/tendons since I was a teenager. Working on developing your front core muscles takes stress off the spine and the back muscles which are likely working overtime with lots of things! There are a lot of low stress/impact exercises out there that can help build compensating strengths that can offset further pain and/or damages…..
I think it’s Duke university that has an exercise program for back issues that is to try and avoid surgery. I believe it’s been very successful for the way it integrates exercise tasks into daily living as well.
I’ll see if I can find that resource… give me a little time, tho.
I sure hope that you’re not getting to that ‘UH-OH!’ stage yet tho, that is the worst of back pains!
For the meantime? Alternate heat[ideally moist heat] with ice and a ‘break in-between mite be the best you can do for now. No more than 15-20 minutes of heat or cold on any spot at any time! Otherwise it doesn’t work at all! This type of thing is NOT more is better.