I'm a programmer, always at the desk. Back problems came on in my mid/late thirties, as I let my physique go. Once I started squatting in early 40s, back pain has largely subsided. Only reoccurred when I got too optimistic regarding my training, after a break.

Have now fixed that by learning to train in moderation / be more consistent - as I get older, there really is no excuse good enough for not going.

So yes: Learning to squat (deep / a2g) as well as perform deadlifts, done properly and with respect is the best thing I ever did for my health (now in my mid 40s). I must emphasize _properly_ - learning technique from good PTs, youtube videos, books like Starting Strength, is highly recommended.

A side benefit is all the mental health positives the training gives, as well as making you more competitive in the somewhat / sometimes age biased work force.