Ok. I’ve herniated two discs – several times, had a discectomy/laminectomy about 7 years ago and just had a spinal fusion 5 months ago. See a doctor. Can’t afford that? See a witchdoctor! No seriously. Good exercises for the back are as follows:
Cross Country Skiing.
Nordic Track
Swimming
Water Therapy (yeah with all the old folks. I’m doing that now. Well not right now cause then my computer would fry, but now in the sense of I’m enrolled in it and participating during certain days of the week.)
Walking (after my surgery I worked myself up from walking to the end of the block – less than 500 feet – to walking 8 miles in a matter of weeks. Physical therapy screwed me up, but I’m getting back to my 8 miles day by day.)
Pilates can seriously screw you up if you do too much. The core muscle workouts are great, but you really need someone to help and watch you do them. Yoga, I’ve tried but the stretches were too intense for me as well.
I agree with @brianru that losing weight and a good nights sleep is definitely going to be key. Core muscle buildup is probably the most important, but you need to see a professional to get the proper workups and workouts.
Do NOT run. Do NOT jog. No high impact sports.