It’s important that you exercise your spine, but avoid any high-impact activities that will cause back pain. High-impact activities can put a lot of pressure on a disc and cause pain or even an injury. Some high-impact activities that you should avoid are jogging, burpees, and jump roping. Instead you can try water aerobics or yoga. Swimming is a great exercise for your back because the buoyancy of the water eliminates the pressure on it.