I've been lifting for 3 months now. I recently moved so I need a new gym. My new gym doesn't include personnalized programs, which I had in the former gym I went to.

I decided to begin lifting for all the reasons explained on TRP, but also because my doctor told me to lift too.

I have been recovering from a spine injury and I am now in the last phase of recovery. The doctors says I must get rid of my fat AND makes my body stronger (not only muscles but joints too).

In my former gym, the coach chose exercises that didn't put too much tension on the spine (i've been hurt at neck level). But he didn't explain his choices to me.

Now that I'm at this new gym, I have to create my program by myself.

What should I do to avoid putting stress on my spine? (which exercises to choose, what not to do during my work out...?)