The three exercises are:
1. Tai Chi punch – warms up the back and muscles
2. Oblique Strengthening – to develop some support
3. Swinging hips – loosen up the lower back

Also check out his other videos, search for kevingianni on youtube. There are some pretty good ones for general lifestyle (not so much back pain).

There are muscles in your back called the core muscles, which are all the muscles between the hip and shoulder joint.  If these are unstable, for example one stronger than the other, it will create a mismatched pull on your vertrable column.

These exercises focus on increasing these core group muscle strength and flexibility.

Exercise 1: The Tummy Tuck – A stomach exercise that will assist you By cuttin down back painfulness and strengthen the center muscles of your body.  A good drill is a pelvic thrust that moves the abs Up from the ground. Another stomach exercise you can try is to lie head on the ground and tighten your gluteal muscles thus strengthening your back.

Exercise 2: The Bridge -  to do this put your feet on a the ground and tilt your pelvis area up, and your chest should remain low to stop any injury of your spine.  The bridge will assist in  relieving the stress in your back.

Exercise 3: Hip Flexor Stretch – To do a hip flexor stretch, put one foot forward  and bend your knee to 90 degree angle. Your other leg should be on the ground behind you with the toes of your foot pointing towards the roof.  This stretch will allow the muscles to the side of the spine in your lower back to loosen.  Squeezing your glutes when you breath out will strengthen the stretch.  You should be feeling the stretch in the fron thigh and hamstring of the leg behind you.

Exercise 4: The Lumbar Side Stretch – To do this stretch spread your legs wide and bend your knees.  You can do this sitting or standing.  Then take Simply a hand and place it on your inner thighs, and if you can then reach further down.  Keep your opposite hand on the back of head.

Exercise 5: Achilles Tendon Stretch – This stretches the most distant muscles that pull the spine.  To do this stretch put a phone book under your foot and lean your body weight forwards.  Keep breathing and hold the stretch for about a minute.  You should feel this stretch behind your knee.

Doing some basic exercises is a great way to strengthen and loosen your back.  If you do these exercises regularly, you will find that your back pain will subside and you will feel much better when you move.

When you stretch, start slowly. You should only stretch your muscles to the point where you feel a mild tension, and then hold it there for 5 seconds. When you start out you may only be able to hold for around 2 seconds, but work your way up to five.

Make sure you don’t stretch to the point where it is uncomfortable, as you can overstrain your muscles, which can cause injury.

For each stretch or strengthening exercises, do 5 repetitions when you start, and move up to 8 as your muscles get stronger.

When organising my exercises session, I like to group the exercises into those I do lying down, part way up or fully standing. This way I am not constantly repositioning myself in between exercises.

So for example a Typical Exercise session will be:
• Lying down warm up stretches
• Warm up stretches on hands and knees
• Standing up warm up stretches

• Lying down strength exercises
• Hands and knees strength exercises
• Standing up strength exercises

• Lying down cool down stretches
• Cool down stretches on hands and knees
• Standing up cool down stretches

A very important part of exercising is to make sure you exercise regularly. If not you won’t get all the benefits of exercising, as you will lose strength and flexibility in the time you don’t exercise. A lot of people tend to exercise in bursts, but it is a lot better for your body to spread out 3 exercises sessions over the course of a week. This will give your back a lot more benefits.

Keeping to an exercise routine that stretches and strengthens the back is the most effective method for preventing and reducing back pain.

Strengthening the back muscles help give the spine more support. This support will ease back pain, and will also make the back strong enough to help prevent further back injuries.

The lower back is used a lot when bending over or lifting things. Having a back pain when doing these activities can really hinder everyday life. So it is important to strengthen the lower back and abdominal muscles to help prevent back injuries. This combined with a proper lifting technique that uses the legs, can help reduce back pain tremendously.

It is also very important to stretch along with back exercises. If you don’t stretch you can end up with shortened muscles from all the exercises, which can misalign the spine causing more back pain. Stretching helps keep these muscles nice and long and so reduces back pain.

Stretching the muscles also help with back flexibility, making the back more mobile and increasing its range of motion. This means that you will be able to move more freely without hurting your back. It also helps increase the mobility of the joints in the spine, which reduces back pain.

People with back injuries should be aware that they should probably want hold down on the strengthening exercises and work a bit more on flexibility and range of motion exercises. This is because if your back is injured you don’t want to strain it more by placing strain on it until the muscles are ready, otherwise you could cause the muscle to hurt more again.

It is recommended that people with back pain exercise the back muscles for 15 minutes a day, around 3 times a week. This will improve your posture, help prevent back injuries and overall reduce back pain, giving you a happier lifestyle.