I am experiencing mild to moderate back pain.

Back pain : I have seen thousands of people with spinal pain. I can't tell you how important an in-person examination is needed to help you.

Need to examine: It is not feasible to provide a meaningful opinion without additional history, physical examination and may be some tests. However, regular exercise, any exercise, will help improve your muscle strength and control the pain. It may take a few months for the full effect of exercise. In the interim you may take acetaminophen, not more than 4 gram/day.