Muscle strength-focused workout. This is the way. Sitting all day is the death of your spine. Work out with weights, stronger muscles will save you
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Air squats. Do them.
At least for flexibility and balance. They're a nothing burger for strength, but strength can only come after your body can actually move without hurting itself.
me
Yoga and strength training help quite a bit, but I always found the biggest help was to sleep well. I found sleeping in a hammock basically got rid of any lower back pain, but I'm sure a good bed will help as well.
Can check this out at the olympics. Sports that require flexibility like gymnastics and you have essentially kids. Sports around muscle like weight lifting and you get much older and ones that revolve around target shooting and you can get much older folk winning.
Wait, I am 30...