[badblood]

Would also like to plus one this. I suffered from nagging back and shoulder pain in my mid-twenties until I started regularly lifting. I'd recommend a program like GZCL as an easy, short routine that can be added to over time: https://imgur.com/WIhiBOy

[SketchySeaBeast]

I'd recommend Starting Strength as well for a novice - it's incredibly simple to start out.

https://startingstrength.com/get-started/programs