Although I want to exercise to stay in shape, I'm worried about further damaging my back. In the past, people were told to rest and avoid exercise to manage their back pain. We now know that this strategy actually contributes to greater dysfunction and increased pain because the muscles that support the back are not being conditioned. People with back pain are now told to be as physically active as they can tolerate.
Experts suggest a combination of stretching, aerobics and strength training for optimal back health.
Stretching exercises should be done before any workout for at least 15 minutes to warm up and lengthen the muscles. Lie flat on your back with both knees bent, feet flat on the floor. Repeat with the other leg, doing several repetitions on each let. Get on all fours, keeping your back flat. Return to a level position on the inhale.