HI mathew,
Iam 50 years old and have had back and neck pain for the last 7 month, horrible, diagnostic by all docs as chronic. there is not surgery for me, (bulging disk) and can't take too much drug because my disgestive system can't cope. Iam doing the following and getting results (less pain )for the past weeks. After trying everything else. I think Iam slowly improving. ok here is what I do:
"treat your own back " robin my kensies ( bulging disk) great I got rid of most of the sciatica. in 6 weeks. this is for bulging/ herniated disk.
"pain free " pete egoscue Back, ( best is to see a alignement specialist) this is to realign my body in the book , go to backs.
yoga for scoliosis by miller, I have a bit of non congenital scoliosis.quite a few good one there.
and for the last 3 days started to do isometrics exercises : everytime I tried the traditional back strenghtening abs, it kills my back. this is no pain exercises for my back.

there is a interesting test for testing your core, doing the plank. Good core is about 3 minutes plus, it is quite long, but basically if you cannot do the plank more then 40 second, ( just like me) ( it means that you have poor core strenght and you are supporting your spine with the spinal segments, thus getting the pain)
Iam doing the plank/ superman/ swimming on floor supine/ side bridge/ bird dog
Iam trying to attain one minute, in each exercises very hard, feel like jelly could only do 30 second at first... but I feel already better, less the feeling that my back is about to fold and yes z little less pain.
Anyway, I will keep my progress posted. on this group chat.
good luck virginie