[synesso]

As someone in his position 20+ years ago who did a lot of stretching and yoga for recovery, I can attest that this will only take you so far. Real gains come when you lift weights, which I started at the age of 49. The deadlift is a particularly good remedy for lumbar pain. Start on low weights with good form. Programmers develop weak lumbar support and stretching weak muscles can bring short term relief, but will not resolve the underlying issue. In time, stretching no longer becomes effective without over-stretching, which brings its own problems. Building that muscular support is key.