I follow Adriene (yoga on the internet and youtube), I adapt her moves and need furniture to get up and down, but she has specific yoga short sessions for just about everything you can think of.
Also, keep walking, keep on keeping on, yes it hurts, yes it is a blasted nuisance, but if you stop -
Also, if you are going to do any core exercises etc. make sure your Doctor or someone sees you first. I went first, to ask if the yoga etc. was ok for me, he checked my spine first to ensure that there had been no bad new damage since the last time I saw him. Then announced I had a bit of a new problem with part of my spine but yep, go ahead, it would hurt but it would stretch it out and maybe help. Really he was saying it was knackered up either way so it wouldn’t hurt to try it. Try anything, that’s what I think. If it helps good, if it hurts well not much different not normal then! However, after exercises I do have to wear a back brace for about a day, especially if driving. I also wear it when I am watching tv sometimes just to help my back a bit and keep my posture as straight as possible.
Welcome, from Belgium.