How to exercise with shoulder/neck/back pain

[Breadhead1]

I have bulging discs in my lower back which seem to flare up if I run or do any exercise like riding a bike I also get really sore shoulders and neck if I do anything like painting, cleaning windows..anything really and then takes 3 or 4 days to ease off.
Does anyone know if I should try and build these muscles or what I can do? I'd like to get fit but end up in so much pain. My arms are flabby and I hate them!

Yoga & a quick Google suggests this is good for sufferers of bulging discs.

It Builds up core strength to protect the back, builds arm, leg & tummy muscles & I can even do it with an endlessly flaring (2 years) RCI even though cleaning/painting leaves me in agony.

Tom Morrison on TT / YouTube has lots of tips for movement & mobility exercises which strengthen and protects so you can build up movement & exercise. I think he had a really bad back and shoulder at one stage.

I like Yoga with Kassandra on YT. She has 10 minute videos, all the way up to 1hr +, but if I’m feeling knackered then a 10 min video means I have at least done something. I do several of Toms movements as a warm up first.

@AloudAlot thank you, I'll look at those links today, sounds just what I'm looking for

Pilates is really good for back pain - building strength and mobility - ideally a class run by a physio.

I do Tom Morrison's Simplistic Mobility Method

Walk briskly on the treadmill on an incline