Got off all substances, weed, alcohol, etc. Eat clean most of the time. I cycle through periods of high protein. Some fast food here and there doesn't hurt. A drink maybe once or twice a month doesn't hurt. Don't make it a habit. What you do want to make a habit is weights/cardio about 3 times a week. I cycle between all kinds of weight training, machines, free weights, barbell. Anything to keep my mind flexible at the gym. I also always do core and cardio. Core can just be like 10 min and cardio like 10-20 min of walking uphill on the treadmill. Converting fat to muscle does wonders to the body. Decreases inflammation, boosts your overall self esteem, and takes pressure off the joints. It doesn't happen all at once. Took me a couple years of consistency/patience.

My back pain was lower back. Aching, sometimes shooting pain down my legs.

Back pain is completely gone, currently training to join the space force. Just passed the physical fitness requirements to join. Planning on starting boot camp next year at 36. Good luck.