There is something wrong with the spine. How should I exercise now?

Exercise the neck, chest, waist and coccygeal vertebrae regularly every day, especially the neck and lumbar vertebrae. You can bend back and forth, bend left and right, rotate left and right, and rotate clockwise and counterclockwise in turn. The range is from small to large, the speed is from slow to fast, and the number of times is appropriate. Spinal movement can enhance the flexibility of intervertebral ligament, maintain the flexibility of vertebral body and avoid spinal stiffness. Neck exercise: put your hands crossed behind your neck, lean your head back hard, and lift your neck with your hands hard for 30 times.