I was a dancer, loved dancing and my back started to pain me at 18 and it progressed with life and lots of dancing and exercising..did a alot of chiro work for many years, worked with a osteopathic MD for back for years too. I had a lot of fun and did what I did to keep going...now at 79, had to slow down.
Good memories all in all. I've been taking supplments for 25+ yrs....these are my prevention drugs.
I love to dance also, in moments when I can do that, I tend to wear myself out now, but it's worth it.
I also like to watch strongmen on TV, although now it's more like on Youtube anymore. I picked up some of their habits several years ago. I discovered that they are right, powerlifting exercise does indeed stop back pain. There are several articles about "hardcore powerlifters" who started doing that because their back wouldn't stop hurting, and cured it. For me, that worked.
I mention it to you because my father in law, gets physical therapy twice a week and his PT is about 55 or 60, and the motions he has my FiL do are very similar to powerlifting. If it intimidates you , then you can see if a local PT can show you how. But they have to believe in the theory of "large functional movements." That's a bit of a PT controversy, but I'm on the functional side, of course.
The scariest one is probably the deadlift (go easy, because it has a blood pressure effect, read up on how that changes the blood pressure and what the bp benefits are, as well as risks of passing out - use a spotter). At your age I'd probably steer clear of the "deep squat" and stick to the "90 degree squat), no sense in making life difficult. But the one that saved my back is called "good mornings." It specifically strengthens the erector spinae. The balancing movement to that is of course, stitups. Too many PT's will tell you to do situps, but neglect the erector spinae because there aren't many easy ways to engage them without going to the weight lifting room.
If you do feel confident (maybe you've done it before) then there is a very quick system called "Stronglifts 5x5" that I find very useful because I'm too tired for a longer exercise. I don't follow their rule though, of using the maximum weight because I am too inactive to expect progress or "muscle gain" I"m just happy to get a little exercise.
https://stronglifts.com/5x5/
I try to ignore all that macho "get ripped" stuff and just see this as the most efficient way to get a fast workout.
![Wink ;) ;)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
No value judgements. People do what helps them best, right?
You can also find the workouts of Jack Lalane and Steve Reeves online. The "good mornings" exercise I mentioned was listed in Steve Reeves's workout. It has been nearly abandoned today.There are other bodybuilders whose historical workouts have been published, you can find some of their names in this online exhibit:
https://www.smithsonianmag.com/history/bodybuilders-through-the-ages-36952418/