The pains in the spine are often related to poor posture, poor performance of an exercise in a rush or lack of technique and also because of emotional problems: stress, lack of self-confidence (spoon back)...
Fortunately, there is a very good exercise to completely decompress the spine and strengthen its vertebrae.
Watch the video:
This is a movement called JEFFERSON CURL. Just get up on a box, take a dumbbell (neither too heavy nor too light) and gently smooth your spine by relaxing your shoulders and your back. The ascent must also be slow and controlled.
Easy to do and efficient! Take the test!