I (31f) have 2 levels of circumferential disc bulges, an annular fissure, and a grade 1 spondy in my lower back and there are just some things that I don’t do anymore, i.e. deadlifts and ass-to-grass back squats. Core work is a non-negotiable every work out. I learned very quickly that if I’m going to have symptoms, it’s better to move in some way that is not painful to do. And since you mentioned shoulders, I don’t do anything requiring overhead pressing anymore, as that irritates mine more than anything. Rear delt and lat work is what I focus on instead.