Exercises are for spine.

As in chronic spine aches use pushes up from the floor, as everyday on 30 pushes up, on 15  are for 3 times/day, as on the hands, bend spine,like you rise shoulders , as swim on the earth, like with a belly,lie on the carpet down, rise left hand, and left hand, support in these poses are three sec, after doing with a right hand, leg as repeat for 5 times, if in acute ache you are swim in warm pool, aches are lowering.
Lie on the spine, put hands on the shoulders,rise head, as shoulder very higher, ass you can, stay this for three sec, low head,shoulders on the floor, rest few sec, repeat for 4 times.
As bicycle are imitating,like you are twisting pedals before mirror, a few times/day, on 5 minutes, that ache stopping and manufacturing spine muscles.