exercises needed

bubbles079

Can anyone tell me of a strength exercise I can do that will not make my neck pain worse I have hernias in my neck as c6-c8 and have been trying to find exercise that does not make the pain worse also I need exercise that will work my gut as I also have hernias in my lower back l4-s1 so sit ups are so out as the put a strain on my neck and back. I have tried the resistance bands but I don't know how long to do it and if the pain is from my injuries or just lazy muscles my doctor has said its ok to use them but didn't tell me how long or what type of exercises to do. please help if you can