Hi, as you mentioned your history it appears you have pain but you want to avoid medicine also. This is an absolutely good idea. Since anything in excess may not turn out to be good. Alternative medicine is of choice you can opt for after having check done on your spine. First need to look for short term and then long term goals, Short term goals Improve lung capacity (Respiratory exercises) Improve the strength in the upper and lower limbs Meditation Long term goals Core stability Spinal muscle strengthening Strength conditioning Now, Why to start anything with breathing exercise is because, cellular metabolism needs oxygen as the fuel. And a pure blood is of choice which can be achieved with breathing exercises. Even while doing the breathing exercises there are two types of respiratory muscles - primary and secondary which both gets strengthen and prepares the body for the next step. Lower and upper limb strengthening is because the body functions as a unit and for any goal to accomplish the unity matters. Next is meditation to control the mind . Control of the mind can provide a great achievement. Then core strengthening is to give the stability to the lumbar vertebrae. By which the injury to the soft tissue becomes minimal, Spine muscle strengthening is to keep the normal alignment of the spine, which is of utmost importance to avoid pain and aches. Body conditioning is because after strengthening the whole body needs a all new transformation which can be achieved by this. I hope to see you soon with out medicines and cheerful Regards