most americans have a forward slumping posture, hence many have back pain due to the constant stress place on the lower back that usually get no direct stimulus, doing ab excerices will help the abs but will put tension on the ribs and make them flex forward if the are disprportionately strong in comparison the the erector spinae. this will move the lumbar vertabrae forward cause you body to lose the natural curve we should have
Weighted Dip, Pullups, Rows, OHP, reverse hypers and crunches shoulde pretty much ge all the major muscle, of hyeah add shrugs in there