Shoulder pain and back pain can be avoided in many cases through exercise and maintaining your weight. You don’t have to train for the Olympics, but your workout does need to get your heart pumping and your blood moving. It cannot be a simple stroll around the park. So, grab an exercise video, jump on the stairmaster, or head outside.
Just remember to keep your arms pumping and your legs moving, because just “going through the motions” will get you nowhere. To be really effective your workout needs to raise your heart rate and be performed regularly so find a form of exercise that you enjoy and you will be more likely to stick at it.