That’s actually scary to consider…

You can always supplement with core exercises like planks, side planks, and hollow holds. However one of the main benefits of compound lifts is that they tend to work the core.

I have problems with back spasms and general stiffness as well and the physiotherapist told me the best way to avoid this was to strengthen the core; that is the deep abdominal muscles along with the lower back. He recommended me a small, at home routine that I could pass along to you if you like.

This program is a good starting point. This provides a good foundation for future training and general fitness: https://startingstrength.com/get-started

I could probably find a pdf of the book if you’re interested.