Yoga & lifting but mostly yoga. I got in a pretty bad car accident 10 years ago and did not get hurt, I mean got banged up but my back did not get hurt at all. Everyone told me “just wait” but that shoe never dropped, and I’m sure it’s the yoga. Fell on my ass the other day (enthusiastic dog knocked my feet out from under me on a slippery surface) and didn’t get hurt, and I’m old enough one of the questions the doctor asks is “any falls lately”
Move it in every direction, strengthen all those little muscles and yes, core but not just abs, every side of your core. Bodies are use it or lose it systems.
That whole room is horrifying. Is your dad a sea witch?