Doing the right exercise will help a great deal for your back and it can even strengthen the back. If the pain is unbearable you need to immediately consult a doctor and even specialist like robotic spine surgeon in NJ if needed.
Exercise to avoid
Toe- touching-Try toe-touching with hamstring support, do not try to perform it without the support as it can strain your back.
Crunches/spines– Instead of crunches, you need to opt for planks.
Running- Even though running helps to burn more calories it can create a problem for your back, hence you should do walking which is the low impact alternative.
Spinning with rounded back- Cycling and biking in a leaning forward position can create stress on your back.
Leg raises- One of the worst exercises which could give stress to your back is leg raises which targets the abdominal muscles. Instead of doing regular leg raise, you should opt for reverse curl-ups which give very less stress on the back.
High impact aerobics- Aerobics demands a lot of twisting of back and it can create lots of pain. Better opt for swimming which does not stress out the back but it further enhances the spinal column support thereby reducing pain.
Inclined treadmill– You need to completely avoid the inclined treadmill and instead opt for a safer substitute which is the stair climber.
Overhead should press- Doing overhead shoulder press can compress spine, instead, you should go for lateral raises that works on the shoulders without stressing the back.
Regular yoga- If regular yoga is not working out for you and creates more pain in the back, then try out the yoga in a heated room. It helps in loosening the tight muscles which less effort.
Sit-ups- It should be completely avoided as it hardly gives any benefit to the body and creates more problems.