Train don’t strain.
I worked out for decades until I had some bad accidents and went to PT and then I learned how to exercise properly... and why.
Same here, I go three times a week, trying to avoid surgery, my upper body strength and conditioning is better now than ever.
That's the ticket. Stretch, light weightlifting and movement exercises to maintain endurance and range of motion. I call it my "how not to be an invalid workout."
But the three most important things are weight, water and sleep. If you take care of those three you'll do better than most.
These days I stick to a restricted eating diet as well (only eat between 4pm and 8pm weekdays, bigger window on weekends), and my doc tells me my body loves it. My blood work, when I stick to it, is always perfect.
Same here, several motorcycle accidents and developed my own therapy. Do an hours worth of stretching/exercise every day and about 3 days a week of mild weight training. Feeling great and just turned 69.