If you suffer from minor back pain, one of the most beneficial recovery exercises is to stop sitting and start walking. Inactivity is clinically proven to worsen back pain. Begin a recovery program with 5 minutes of walking each day for a week and gradually increase each subsequent week by an extra 5 minutes until by week 6, you'll reach 30 minutes of daily walking.
This should alleviate your back pain, increase your circulation, boost your mood, and keep you fit. The idea is to gradually build up so you don't over do it. This will help you avoid back pain that can lead to major issues in the future. What also helps is having a dog to walk on a regular basis or a friend to go with to help keep you on a schedule.