@FoxC63, I am sorry to hear about your back issues. I was diagnosed with osteopenia last year and was especially weak around lower back area. These are the physical things I did to try to stay healthy:
1. Took pilates lessons--started with private lessons to ensure proper form, then moved on to group reformer classes. Pilates emphasize building up core strength, glute strength and leg strength to support your back. And by lying down on the reformer, you can do a ton of strength exercises safely. My insurance covered my initial private sessions as it was considered a type of PT but YMMV.
2. Started walking at least 3 miles a day and I did not like walking before, but once I made it a habit I actually started looking forward to it as my zone-out, de-stress time. Listening to Audible is also an incentive as I would walk a couple of extra blocks just to find out what happens next! Walking is considered a weight bearing exercise. My doctor recommended I put a 3 to 5 lb. weight in my backpack while I walk to help strengthen my spine. I break up the walking into 15-minute chunks if my days are especially busy. Recent NYT article said that even 2 minutes of walking after a meal is great for moderating blood sugar. I got a walking pad (fairly portable and can hide under desk or push behind furniture when not in use) from
Amazon back in January when it was too cold to walk outside in order to get in more walking while watching Netflix and it definitely helped build up my mileage.
3. Consciously avoid bending over. I got a kneeling pad for gardening and now only garden for no more than 20 minutes at a time to avoid exerting my back. Even though it's more expensive, I buy smaller bags of soil and fertilizers and I always wear my waist belt (many to choose from on Amazon) when lifting heavier items. I also got a foldable push cart like the kind they have at Home Depot but smaller and lighter weight to transport stuff around in the back yard instead of carrying them.
4. Do exercises that work on your balance. Balance is one of the things that deteriorates when we age. You can ask your physical therapist on specific exercises that are good for you, but just simple moves like standing on one leg for a minute (but do it near a wall or furniture that you can grab to avoid falling) can help. I got these cheap foam blocks on Amazon to stand on to up the difficulty of the one-leg stand.
5. Avoid sitting in same position for extended period of time as it puts a ton of pressure on the back muscles and spinal discs. Consider investing in a standing desk.