My back is shot.
My doctor ruled out physical therapy and is talking about surgery.
After a little research, I found out that the shoes you wear have a direct link to back, hip and knee pain.
The recommendation was a shoe with a lightweight upper, springy middle, and a firm traction lower. They also recommended arch support. Their recommendation was a walking shoe, not a running or regular tennis shoe, but a walking shoe.
I found a shoe that meets all of the above, and let me tell you, it has made a world of difference.
try exercising in water if you have access to a gym. You could do a trial membership and give it a try to see if it helps. It can be something simple as just walking the length of the pool to help strengthen muscles. Also you can just stand and do back and forth motions with arms in the water.