Get a free squat machine bar. It may weigh about 20 pounds. Place it between your legs. Put a weight on one end, hard enough to do a workout. But do not hurt your back. Make sure that the other end is secure. Grab the bar with both hands, one if front of the other. Stand with legs shoulder-width apart. Bend your waist about 45 degrees. Keep your body steady. Exhale and bring the bar about an inch from your chest. Inhale and release it to starting position by extending your arms. Do not lock your elbows. Repeat slowly for four sets of ten repetitions.
Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.
My third book, Pocket Guide to Fitness, is available on www.louizapatsis.com, http://www.authorhouse.com, www.bn.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories.