Alright Kiara I thought of a program for you, its a three day full body split based on Calisthenics (bodyweight training) and you can add resistance bands for when you're ready to up the intensity. Basically this will just get you moving and strengthen your body enough so that you wont hurt yourself. Motion is lotion, its how you will heal. I designed it with the theory of how I would train my wife. How would I like to sculpt her body to my liking while also taking into account back health. So basically it focuses on strengthening the glutes and abs (which help the back) and the back and body overall while keeping a small feminine upper body.
>Monday
-Squats or Goblet Squats (to teach you squat form)
-Push Ups or Bench press with resistance bands
-Sit Ups or leg lifts
-Good Mornings
>Wednesday
-*Kettlebell Swings
-Russian Twists or side plank
-*Curls
-Bird Dog
(* denotes may need to use resistance bands or light weights)
>Friday
-*Romanian Deadlift
-Standing Knee raises
-Reverse Lunge Squat
-*Bent over Rows
>Off Days
Mild cardio like walking and then some stretching.
>Sunday
The Lords day is a day of rest.
>overall
This is like a beginner physical therapy/ maintenance program that is specifically made for bodyweight and light resistance bands. So for each movement you can do 1 or 2 sets of AMRAP (as much reps as possible) or you can do something like 3-4 sets of 8-12 reps. Dont do heavy weights because recovery would be difficult but with bodyweight/light resistance its fine. You wont get super muscular doing this so dont worry. And if an exercise hurts you, dont do it and substitute it with one you like.
>admiration
Based on your recent members stream, it seems like you're feeling a little down Kiara so I want to offer you some sincere words of encouragement. You're unironically one of the people I look up to Kiara. Not only do you succeed at everything you do but you excel at it. I can't think of anything that you fail at, or even do at a mediocre level, you are a winner at everything you do. On top of that you have a great personality you're always high energy and in a great mood. I don't know how you do it, share some with us please. You're the type of person everyone wants to be friends with and be around you, you're like a magnet for friends. So don't think low of yourself, believe in yourself! You're worth it Kiara, believe in yourself like we believe in you! Great job Kiara!