Tension, anxiety easily settle in the back. So you want to learn to relax (perhaps tai chi, meditation) and maybe give yoga a try. In the first yoga class I took a man told me yoga kept him out of a wheel chair. Never forgot that, believed him. No youngster either, neither am I.
If you were given exercises you want to do them every day. Even just walking may help. Then perhaps consider a therapist and/or meds might help, or an introduction to CBT. Wishing you the best.