Do endurance training of your back muscles. I like to train with elastic resistance cables. Keep your shoulder blades together and elbows by your side and anchor the bands at the middle of the door. Face the anchor and walk straight backwards. External rotations with a lightweight elastic cable can strengthen the rotator cuff with pretty low risk, although for both exercises you should not do too much too fast. Improving posture while not being tense during the day can also help. Finally, avoid static positions during the day. Sitting on a chair with a back can make this worse compared to something like a soul seat or an exercise ball.
If your issues are with the very low back or the hips then you can strengthen your butt. Lunges are a good exercise for this although if you’re deconditioned, you must work up to them.
Do endurance training of your back muscles. I like to train with elastic resistance cables. Keep your shoulder blades together and elbows by your side and anchor the bands at the middle of the door. Face the anchor and walk straight backwards. External rotations with a lightweight elastic cable can strengthen the rotator cuff with pretty low risk, although for both exercises you should not do too much too fast. Improving posture while not being tense during the day can also help. Finally, avoid static positions during the day. Sitting on a chair with a back can make this worse compared to something like a soul seat or an exercise ball.
Idk if it’s weak back problems bc i row a lot but also ive been not doing that for a while (but also always have trouble sleeping)
There’s also the possibility of something else going on. I’m not a physical therapist or a doctor so you can take what I say with a grain of salt.
If your issues are with the very low back or the hips then you can strengthen your butt. Lunges are a good exercise for this although if you’re deconditioned, you must work up to them.