Can anyone recommend at home exercise plan?

[BreakingTrews]

Hi everyone, I’ve realised how much I’ve let myself go and want to start exercising again. I need something that I can do within 30 minutes at home, in the morning.
i’m early 50s and have a sensitive lower back- I can’t do squats or our any pressure on it as it’ll just go and then I can’t do anything for a week.

i have a desk job so im not very active but I’d like to start doing something that will increase my overall health and stamina.
id be really grateful for any recommendations. TIA

Sorry, it seems like you didn’t get any response to this when you posted in November.

I would recommend Yoga with Adriene on YouTube. She has lots of gentle yoga routines for people with bad backs.

If you have a sensitive lower back it’ll mean some weakness there or around it ie hips or glutes. I would honestly pay for a physio session where you could be given exercises to strengthen your weak areas before you start training in earnest and then squats etc could be a possibility.

Core strengthening would be best start up exercises for your lower back ache, however consistent is very important to see the results, in parallel start doing the hip & glutes strengthening, there are plenty of you tube physios videos/exercises to support. Few examples: https://glowvibes.co.uk/5-best-plank-exercises-for-tight-core-muscles/
https://www.healthline.com/health/best-core-exercises#intermediate which will be helpful for your issue@@Bilingualspingual ----