I'm only in my 30s but I slipped and fell in the shower two weeks ago. Oof did that hurt! Fortunately I seemed to have missed my tailbone so I've been able to sit mostly comfortably. It's been slow progress over the last two weeks.
Only just now do I notice I have a little more freedom of movement before sharp, shooting pain when I bend/squat, or just make the wrong turn with my body. Light stretching has been my only form of purposeful movement outside of walking. I can feel the pain in the cow pose so I leave that one out for now.
I'm disappointed to be out of my routine. If there are any suggestions on other ways to build in movement without pushing it too much, I'm all ears!