Let's just start with some basic back exercises for ROM. Keep these simple and pain free. I suggest trying these before getting out of bed in the morning, and then before going to bed in the evening. Since they are free, try doing them a third time: during the afternoon when everyone could use a little siesta, take the weight off your spine in the afternoon.
Lift bottom up, lifting off the bed. 5x
Alternating Knee to Chest
Gently bring one bent knee towards chest.
Alternate knees, 5x each knee.
Lying on your belly, bend knees and cross ankles. Knees slightly wider apart than hips. Rest feet against the wall or headboard.
Rest in this position 2-3 minutes.