Well my 84 year old granny’s back is much improved from doing the very simple yoga exercises that I recommended she do:
From sitting – gentle side bends and rotation of the spine both ways. Then Savasana with knees bent alternating with the beginnings of Setu Bhandasana – getting the lumber spine onto the ground and creating space for the lower vertebrae. Also a little bit of Little Boat – when she can manage it.
I’ve asked her to try and do these movements 2 or 3 times a day. I think she started with 3 times and her back quickly improved – but then it went down to 2 and now – because she’s very busy (!) she usually only manages once a day.
Her back isn’t as good as when she first started the exercises – but much better than when she was doing nothing.