I have like the worlds most inflexible wrists so any exercises that require your wrists flat on the floor are just so painful for me. I'm struggling in a fair few cardio and ab workouts to complete exercises because it hurts my wrists too much (eg burpees, mountain climbers etc) Any tips on how to solve this?

I've also started working out more and recently I've noticed that I am having more back pain. I do have like slight scoliosis at the top of my spine but this tends to be more of a low throbbing in my lower back. I think it might be poor form in squats and stuff but I can't seem to rectify it even when I think very carefully about form. Any advice?