Here is a fundamental, condensed back health program that is great for most people. You can step it up by adding weights and bands to progress, keep it simple in neutral spine if you are nursing your back towards health or use it as a maintenance class to keep your back in tip top shape. For all reasons above, I've got you covered!
Equipment: None needed, resistance band and/or pillow
Difficulty: 4/10 (suggestions offered to progress or make easier)