Ask 27) About pain

I am currently a working professional in my 30s.

Like everyone else, I have been so busy that I hardly have time to exercise, and at work, I spend the whole day sitting at my desk, which has led to significant weight gain, especially causing pain in my lower back and neck discs.

I can't even walk for a moment because my back hurts, and if this continues, my health will definitely worsen; I'm worried because I think my health has already deteriorated significantly...

It's the era of living to 100, and I regret neglecting my health management. I'm also worried because it seems to be the early signs of lifestyle-related diseases.

I don't know what to do.

Is it ultimately just proper exercise and lifestyle improvements?