From my 26th year, I experienced a lot of back problems. I could walk crooked for weeks, or I couldn't walk at all or with difficulty for several days or weeks. It wasn't just due to sitting at a desk.
After a lot of searching, I discovered that the pains in my back were related to my emotional traumas and limiting thoughts.
But I hope you don't have such a "complicated" back. In any case, the series of Kundalini Yoga exercises in this challenge for the back will greatly help you.
These are almost all basic exercises from the Kundalini Yoga tradition. There are 17 exercises ranging from 1 to 3 minutes. If you are new to Kundalini Yoga or have a very stiff back, start slowly! If you can't hold the full time, no problem. What's more important is to do the exercises consciously and with focus. Progress is guaranteed that way.
These 17 exercises help your spine move in all directions, increasing energy circulation and giving you a much clearer head. Physical and emotional releases can occur as well.