This is a 10 exercise Basic spinal exercise routine that can be performed 3-5 times per week to help maintain core strength and flexibility. If you have any back pain with these activities, that is generally OK unless the back pain persists for longer than 15 minute following the 10 minute routine. If you have leg pain with any of the exercises, you should discontinue that activity until the cause of the leg pain is identified.
If you have back pain with the activities and you have not be evaluated biomechanically, you should see someone and be checked. You may not need to live with your back pain.