https://youtu.be/O0nVitLlD_4 Start these for now.

You should find out the cause for your back pain. If it only because of your work and postural problems then you can do those exercises. But your back pain is due to any structural problems then you are not supposed to do sit-ups as it will increase your problem.

Hi, The exercise order is correct for all exercise routines. You can do sit ups and push ups if your pain has subsided. If not, avoid doing it for some time. You need to follow proper ergnomic postures while working. This will go a long way in preventing posture related aches and pains. The key here is good posture and core strengthening exercises. While doing push ups and sit ups make sure you have a good posture and it doesn't increase your pain.

Avoid all  previous exercise Bhujang aasan. Side rotation  with knee band. Legs stretching exercise. Avoid long sitting and computer work

In order to strengthen your back work on your core muscles first then start with other exercises. Before doing any exercise stretching exercises are a must. Also keep in mind not to do any exercise that causes pain in your back. Pain in back during exercise means that you were doing that exercise wrong or that exercise is not suitable for you...

120 Step by step exercises based on my protocol for Back conditions, along with Do's and Don'ts, ergonomics and risk factors are mentioned in my book. "Back Pain, How To Get Rid Of It Permanently" This book is available on Amazon. Currency paper book cannot be couriered due to Lockdown but you can download Kindle version.

My Suggestion is That don't don't do pushup Exercises , until your back pain, spinal extension Exercises are help to get more strength in Back Muscle .

Hii, since how long you have back pain if it’s started recently than wait for few days to come down the pain than you can start taking weights gradually and start with low impact exercises , for few days continue with back stretching and strengthening exercises . You can do squats .you can use dumbbells for upper body workout than slowly go for lower

1. Order is right 2. If they are not painful or giving tolerable pain then you must do. As it will help making muscles strong. 3. Yes. Start with lower and then progress gradually.

All exercises prescribe by physiotherapist doctor please follow regularly.use ice pack or hot water bag three times a day 10 min-15min. 1.your order to doing exercises is correct. 2if you don't have pain during push up please continue no problem. 3.lifting weight not advisable.it is not safe at this moment.

Hi, with you back pain being insidious (over a period of time) in onset, most commonly it would involve tightness, weakness and postural imbalance. Hence an exercise program should first address range of movement in all directions, low grade strength training which is then progressed. Good to start with lying, sitting and standing. Situps can be an issue during early disc based injuries. However at later stages it could be done with adequate strengthening in extension also. Posture during pushups is key. In simple words no sagging and chin poking.