Here we go again!

I would love to help, Just need to know a few things. Bad back meaning lower back issues from disc problems or tight muscles causing aches?

My suggestion to get started would be to incorporate a daily stretch routine of about 10 min.

If tight muscles in the lower back then that means that the Hip Flexors are also most likely really tight. With these two areas having tight muscles, stress will occur and cause pain. however, working on core strength (abs) along with hamstring strength will relieve these areas from carrying most of your bodyweight.

Stretches that could help as a start would be as follows:

Hamstrings - One leg at a time, heel on a chair lean forward until you feel the most tolerable stretch (keep in mind that you are keeping your chest up and trying to get your chest to your toe not your head, leading with the head will cause rounding of the back and discomfort.) Do this each side for about 45second - 1minute each.

Hip Flexors - using the same chair face away and place one foot on the chair behind you (the top of the foot should rest on the chair behind you as if trying to bring your heel to your bum). You'll be in a kneeling position with the opposite foot in front. The starting position should be resembling a track runner start except with the back foot on the chair. lifting in an upright position to the most tolerable stretch keep your chest up and you should feel the stretch on the leg that is behind you on the chair, from the quad to the hip flexor. (it hurts a little at first but as you release this tension it feels soo much better). try to hold for 45 seconds - 1minute or you can do short 10s intervals with 5 seconds rest in between for 1 minute.

Lower Back - If you have one of those door pull-up bars then let yourself hang with the bum reaching towards the ground, you should feel the stretch in your lower back. if you don't have one of those then using a sturdy surface to grab onto would work the same except instead of hanging your feet will be planted and you will try to reach your bum towards the floor behind you.

You can repeat these each 2-3 times and man does it feel good in the morning and wake you up.

As for workouts, it depends on what goals you have. starting slow is great but that is vague, do you want to be able to go for runs, bike rides, gym and start lifting weights?

at home workouts 3 days a week for about 15-20 with the same stretches afterwards for about 3 weeks will help to get your body acclimated for these activities.

you can do triceps dips with a chair, pushups, walking-lunges, body-weight squats just to get started.