I am 74 years old and have relatively severe scoliosis and multiple compressed disks. But I am an active rock climber (Indoors and out), hiker, and back-country skier. I do HIT training a couple of times a week with hard sprints up a steep hill. It feels awesome. It’s way lower impact than jogging because your feet hit the ground much less often due to the lower time duration and the longer stride. Adding the incline lessens the impact even more. Contrary to your recommendation, jogging would kill my back.

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If I were to name the number one exercise to avoid with a bad back, based on my own experience and biomechanics, it would be the Cobra asana, which you have pictured. This pose, precipitating spinal hyperextension, is extremely risky for anyone with disk problems. For anyone with back problems, I highly recommend the Original 12 Minute Foundation Training video. It changed my life. Make sure you watch the original 12-minute video. The new one isn’t as nearly as good. Unlike some yoga asanas, like the Cobra, Camel, and some variations of Pigeon, Foundation Training does not employ any risky mechanical leveraging. It just makes your back strong and mobile.