Sorry you are in pain, Bob. Backs are rather unforgiving.
For years I have suffered with back pains which I know are caused by a couple of my discs between the lower vetibrae providing no cushioning. (They've gone - exceeded their 4mm wear limit or something). Result is the sciatic nerve gets tweaked occasionally, and throws my back into spasm. And it gets worse as time goes on, as I try to compensate for the pain.
Recently, I went to a physiotherapist who did a few investigations as to what was really hurting and what was causing it. She pummelled me and stretched out various muscles, and over the weeks I have grown taller again, I am able to stand upright, and the pain is much less of an issue. All of that helped, but the real benefit was a series of small, but significant exercise, all to do with strengthening various muscles which had become lazy, and were not supporting me as they should.
Do these every hour - she said. 10 of these, 10 of those etc etc. And they were simple things.
It wasn't my intention to relate my own story - but I was absolutely gobsmacked that something that I knew was caused by physical damage - (the collapsed discs) - could be treated so effectively by getting my muscles working to support my back better than they had been.